If stepping on the scale or looking in the mirror makes you want to cringe, you are probably one of many people who wish to drop excess weight. Weight loss can lead to a healthy weight, improved body composition, reduced risk of injury and illness and improved daily functioning. Start the journey to your idea weight by taking small steps, setting goals and becoming physically active. Consult your doctor before beginning any new diet or exercise regimen.
Goal-Setting
Attempting to lose weight without a clear and reasonable goal can make designing a program seem impossible. The Mayo Clinic recommends setting realistic short-term and long-term goals to ensure success. Consider your height, size of your body frame and what a healthy weight is. Never attempt to lose more weight than your doctor recommends. Write down short-term goals --- ones you can achieve every two to four weeks. Use these goals to determine if you are on track to reach your long-term, final goal. Write down your long-term goal and post it somewhere you can see it a few times each day. This will serve as a reminder to what you are working toward.
It is also important to plan for any problems that may arise, the Mayo Clinic advises. Consider items that can hinder your diet and exercise plans, such as bad weather, eating out, or not having time to plan a meal. Write down ways you can combat these barriers to your success. If any problem should arise, you will be prepared.
Calorie Expenditure
The basic component of weight loss is creating a caloric deficit. According to the American Council on Exercise, one pound of body fat is equivalent to 3,500 calories. Remove 500 to 1,000 calories from your daily calorie intake to lose one to two pounds of weight each week; losing more can be bad for your health. Track the number of calories you eat and how many calories you are burning with exercise. To remove calories in your diet, reduce your portion sizes, eat foods with fewer calories per serving and replace high-calorie food items with low-calorie alternatives. For example, if you typically have a latte in the morning with breakfast, drink plain coffee to subtract a few calories. Use an online calorie calculator, such as LIVESTRONG's The Daily Plate, to determine how many calories you burn during exercise based on your weight, intensity, activity performed and length of workout.
Small Steps to Success
Outside of your organized exercise, you can find ways to burn extra calories and keep yourself motivated. Park farther away at the store or work to add more walking to your day. Use the stairs instead of the escalator or elevator when possible. The Mayo Clinic also recommends fitting small workouts into your day --- if you find that you have five to 10 minutes of free time, go for a walk, jog or perform a few small strength-training moves at your desk.
The Right Exercise
To lose weight you will need to combine strength training with cardiovascular exercise. Strength training builds muscle tissue, improves your metabolism and promotes a healthier body composition. According to the American Council on Exercise, muscle tissue burns more calories than fat tissue. Exercise your arms, legs, stomach, chest and back at least twice a week for 20 to 45 minutes. Use heavy weights and low repetitions (six to eight) for each exercise to increase your muscle mass.
Cardio exercise improves your heart and lung function, burns calories, reduces your body fat and tones your muscles. Start performing 20 to 45 minutes of cardio three to five days a week. Increase the intensity and length of your workouts as you gain strength and endurance. Work toward 30- to 60-minutes sessions five to seven days per week to maintain weight loss over time. Vary the styles of cardio you perform to avoid getting bored and allowing your muscles to adapt. As your muscles become used to a specific exercise, your results will become less pronounced.
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