Think of extra weight like a bank account in which you've made significant deposits for months, even years, without spending a dime. Eventually, the account grows to a sizable fortune. Similarly, when you consume more energy than you burn, you end up with sizable fat stores. You can lose the excess weight as you would diminish a bank account--start spending more than you deposit by burning more calories than you consume. Over time, the equation yields effective, natural weight loss.
Step 1
Count calories by measuring portions, reading nutrition labels and looking up unfamiliar items online. Record your food intake and calorie counts in a journal throughout the day to keep a running tally. Reduce your daily caloric intake. Every 3,500 calories translates into about a pound of fat. To lose a pound of fat, create an equivalent caloric deficit. Spread the deficit over seven days, reducing your intake by 500 calories a day.
Step 2
Exercise with intensity and regularity. If you work out sporadically--once or twice a week--or you think your daily walks will get you to your weight loss goals, think again. A study published in the March 2010 issue of "The Journal of the American Medical Association" found that women of normal weight could maintain their weight through 60 minutes of walking daily. However, overweight women needed more intense exercise to lose weight. Plan to run, circuit train, cycle or swim five to six days a week for an hour to burn roughly a pound of fat each week.
Step 3
Drink about 2 liters of cool water daily to burn an additional 400 calories. "The Journal of Clinical Endocrinology & Metabolism" published a study in December 2003 indicating that drinking about 16 oz. of water elevated metabolism for about an hour among study participants. Part of the calorie burn comes from the energy required to raise the temperature of the liquid to body temperature.
Tips and Warnings
- Eat the foods that make you feel energized and satisfied; simply record the calories and avoid exceeding your daily caloric allotment.
- Crash dieting backfires. Never consume fewer than 1,200 calories a day unless you're under a doctor's supervision.
Things You'll Need
- Calorie counter
- Food journal
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