Losing weight healthfully requires a commitment to a proper diet and increased exercise. By changing the quality of your food as opposed to the amount of food you eat, you can safely decrease your body weight without risking malnutrition. Adding exercise to a healthy diet can reduce the excess calories your body doesn't need.
Step 1
Plan your course of action. Set a realistic goal to reach by the end of the month. A good plan includes reduction of unhealthy foods and snacks as well as increased exercise.
Step 2
Drink more water. Water allows for proper kidney function and allows your body to efficiently remove waste. A study by the Children's Hospital Oakland Research Institute found that drinking water was associated with significant loss of body weight and fat over time.
Step 3
Eat a healthy diet. Fruits and vegetables are especially beneficial to weight loss. They are low in fat, sodium and calories and are a source of dietary fiber. This allows you to eat a large amount without the result of excess calories and water gain. CDC researchers concluded that significant weight loss can occur when advice to increase intake of fruits and vegetables is coupled with advice to reduce energy intake.
Step 4
Exercise daily. Weight gain is primarily caused by eating more calories than your body needs. Exercise allows you to balance the amount of calories your body maintains for healthy function. According to the American Academy of Family Physicians, daily exercise in addition to cutting 250 calories from your daily diet can result in the loss of 1 lb. of body fat in a week.
Step 5
Spread your meals throughout the day. It is healthier to eat five or six small meals a day as opposed to the traditional three big meals.
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