The perfect way to lose weight is by finding a balance between diet and physical activity. You will lose weight as long as more calories are burned than consumed. Using fad diets, diet pills or weight loss surgery might produce faster results, but these results are often temporary and difficult to maintain. No matter what method you choose to lose weight, it all comes down to diet and exercise for long-term results.
Step 1
Burn more calories than you consume. Create a 3,500-calorie deficit to lose 1 lb. per week. For example, cut 500 calories from your diet or use physical activity to burn 500 calories more than you consume every day. Creating a larger deficit will cause more weight loss, but smaller deficits lead to long-term weight loss, according to the American College of Sports Medicine. A healthy weight loss is usually no more than 1 to 2 lbs. per week.
Step 2
Be physically active for 20 to 60 minutes, three to five days per week. The longer you are active, the more calories you will burn. Choose activities you enjoy to make it easier to perform for longer periods of time. For example, racquetball, roller-skating, skiing or basketball can burn more than 700 calories per hour, depending on your weight, according to Health Status Internet Assessments. Do smaller bouts of physical activity throughout the day if you can't do an hour. For example, 20 minutes three times a day, 30 minutes twice a day or 10 minutes six times a day. According to the American College of Sports Medicine, 60 to 90 minutes of physical activity, three to five days per week, might be necessary for weight loss results.
Step 3
Use calisthenics, such as sit-ups, push-ups or lunges, to build muscle strength. Calisthenics are a form of muscular strength and endurance training that uses your body weight to develop muscular fitness. Use these exercises every day and multiple times a day to maximize strength gains, according to the Army Study Guide. People with muscle burn more calories, even at rest.
Step 4
Make your daily routine more physical. For example, walk, run or ride your bike to work instead of driving. Hand-wash clothes, dishes or your car. Take the stairs instead of the elevator or park further away from the mall. The more physical you are, the more calories you will burn daily. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn more than 400 calories per hour, depending on your body weight.
References
- American College of Sports Medicine: Physical Activity & Public Health Guide
- American College of Sports Medicine: Metabolism is Modifiable with the Right Lifestyle Changes
- Army Study Guide: Calisthenics Muscular Strength and Endurance Training - MSE
- President's Council of Physical Fitness and Sports: Exercise and Weight Control
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