Weight loss comes down to calories in to calories out. You want to create a caloric deficit each day to lose weight but not starve yourself. Because 3,500 calories make up 1 lb. of fat, you need to cut 500 to 1,000 calories a day for a healthy weight loss of 1 to 2 lbs. per week. You may see this as an overwhelming task and a long road of hunger to reach your goals to achieve weight loss. Not eating causes your body to hold onto calories as long as possible in the form of fat. This is you body going into survival mode when it doesn't know when its next source of fuel will come. Permanent weight loss comes from developing healthy everyday habits you can live with.
Step 1
Eat every three hours, starting with breakfast, then having a mid-morning snack, lunch, mid-afternoon snack and dinner. Eating throughout the day helps keep your appetite under control, prevents hunger and helps prevent you over eating at meals.
Step 2
Drink half your weight in ounces of water each day. This helps detoxify the body and decreases hunger, and also increases your metabolism for a short period after drinking two glasses of water. If water is too bland, try decaffeinated tea or add lemon.
Step 3
Do 60 minutes of cardio, five days a week. Cardio includes running, jogging, cycling and dancing. Exercise is important and beneficial to your health but cardio exercise in particular is a serious calorie burner that will bring you closer to your weight loss goal.
Step 4
Keep a food journal and write down each item you eat and how many calories are in the serving. There are lots of ways calories can sneak into your day without you noticing, such as taking a bite here or taste there. Also, keep track of your moods when you eat to monitor stress eating or eating out of boredom.
Step 5
Eat high-protein foods, like beans, yogurt, chicken and tofu to feel fuller longer. Avoid sugary foods that will leave you feeling hungry after a short period of time.
Tips and Warnings
- Start your day off with a 20 minute jog. Use online food diaries or smart phone applications to count your calories. When craving high-calorie and sugar-filled foods, go for a walk until the craving passes and build towards your cardio goal at the same time.
- Before starting a new diet or workout program, consult your doctor.
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