You don't have to join expensive weight-loss programs or purchase weight-loss supplements to lose weight. It is possible to safely lose weight at home while incurring only the cost of food, which you have to purchase anyway. When you are trying to lose weight, the fastest rate of weight loss you should aim for is 2 lbs. per week, according to the American Academy of Family Physicians. To lose 2 lbs. per week, you need a 1,000-calorie deficit each day, meaning you use 1,000 calories more than you eat every day.
Step 1
Track your daily calorie consumption and usage by writing everything you eat, drink and do in a notebook. Transfer this information to the Daily Plate so you can determine your calorie deficit or excess.
Step 2
Exchange high-calorie foods with lower-calorie alternatives to decrease your calorie consumption. The Food and Drug Administration considers any food that has 400 calories or more per serving to be a high-calorie food. For example, you can eat a 100-calorie pack of snacks instead of eating a regular cupcake or you can have a banana instead of a serving of ice cream.
Step 3
Eat according to the USDA's food pyramid. MyPyramid.gov recognizes fruits, oils, lean proteins, milk, vegetables and grains as the six food groups. The number of servings of each you need daily depends on your activity level, gender and age.
Step 4
Drink water, low-fat milk, fruit juices and beverages that contain 0 calories. Soft drinks and other calorie-laden beverages, such as alcohol, contain empty calories that don't have any nutritional value, so instead of wasting your calories on beverages, save them for foods that contain the nutrients you need.
Step 5
Exercise every day for at least 60 to 90 minutes, recommends the American College of Sports Medicine. Mixing aerobic exercises, such as walking or swimming, with weight resistance exercises, such as lifting weights or doing push-ups, pull-ups, squats and lunges, will maximize your weight loss efforts by burning fat while building lean muscle.
Tips and Warnings
- Start your day out with breakfast to stave off hunger throughout the day and increase energy levels, according to the Mayo Clinic. If you find that you are hungry but it isn't time for you to eat yet, try drinking a glass of water. Sometimes, you may feel hungry when you are actually thirsty. If you still feel hungry five to 10 minutes after drinking the glass of water, have a light snack, such as a piece of fruit or low-fat string cheese.
- If you have any medical conditions or are taking any medications, contact your doctor before starting a weight-loss program.
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