Each pound of fat equals approximately 3,500 calories, according to Familydoctor.org. Therefore, to lose a pound of fat you must eliminate or use 3,500 more calories than you take in. Make lifestyle changes that include a healthy diet and increased exercise to help you eliminate fat in a safe and healthy manner. Try not to lose more than one to two pounds week, or you may lose more water and muscle weight than you lose fat weight.
Healthy Eating
Step 1
Eat your fruits and vegetables. Including fruits and vegetables in every meal or snack will help you decrease your calorie consumption, increase your fiber intake, and help you stay full, according to the Centers For Disease Control and Prevention.
Step 2
Watch your portion sizes. Make your portion sizes equal one serving of each food. Read the nutrition labels on food to determine what a serving size equals.
Step 3
Replace simple carbohydrates with complex carbohydrates. Complex carbohydrates, such as those found in whole grain products, give you long-term energy and fiber to help you stay full longer, according to the Help Guide.
Step 4
Increase your water consumption. You can reduce calories by simply drinking water instead of alcohol, coffee and other high calorie drinks. Water will also keep you full longer, advises Dr. Michael Hall, a family practitioner in St. Marys, Pennsylvania.
Increased Exercise
Step 1
Make a list of physical activities you enjoy doing. Your motivation to work out will increase when you like the activity.
Step 2
Begin your exercise program with a warm-up. Take five to 10 minutes to gradually increase your activity level to a moderate or vigorous intensity, advises Dr. Hall. This will also help your body to prepare for a workout.
Step 3
Exercise for 30 to 60 minutes, at a moderate intensity, on at least five days each week, as recommended by the American College of Sports Medicine. A moderate intensity involves working out at a level that increases your heart rate to a level where you can talk, but not sing.
Step 4
Perform resistance training on at least two days each week. The ACSM recommends performing eight to 12 repetitions of eight to 10 different resistance training exercises. Good resistance training exercises include push-ups, sit-ups, squats and lunges. Add resistance using your bodyweight, dumbbells, free weights or resistance bands.
Step 5
End your exercise program with a cool-down. The cool-down allows your body to return to normal state gradually. Dr. Hall recommends that you include stretching in your cool-down to help to improve your flexibility, flush toxins out of your muscles and help to prevent injuries.
Tips and Warnings
- Make diet and fitness changes gradually and ensure you enjoy the changes you make in order to help yourself stay motivated. Plan 10 to 20 weeks to lose 20 pounds if you want to lose fat and keep it off, advises Dr. Hall. Break your exercise session into shorter bouts of moderately intense exercise, if you cannot exercise at this intensity for 30 minutes. Each bout of exercise should equal a minimum of 10 minutes, not including a warm-up and cool down, according to the American College of Sports Medicine.
- Consult your medical professional prior to starting any weight loss plan.
Things You'll Need
- Water
- Fruits
- Vegetables
- Whole grain foods
- Pen
- Paper
References
- Centers For Disease Control And Prevention: It's Not A Diet, It's A Lifestyle
- FamilyDoctor.org: What It Takes To Lose Weight
- Help Guide: Easy Tips For Planning A Healthy Diet And Sticking To It
- Dr. Michael Hall, MD; Family Practitioner; St. Marys, Pa
- American College Of Sports Medicine: Physical Activity And Public Health Guidelines
Member Comments