Over the years, many diet fads and quick-fix exercise programs have come and gone. The quest for a fast weight loss program will continue, but the critical components remain the same. By following the right nutritional plan and exercise program, you can lose the weight you are aiming for and keep it off for the rest of your life. Knowing how to make the proper changes in your diet and exercise program and being compliant with this new lifestyle will give you the results you are seeking.
Step 1
Measure your basal metabolic rate, or BMR. This number tells you exactly how many calories your body needs per day at rest to maintain your current weight. It can be measured by a dietitian using a special medical device. You can also estimate it by using simple calculations. Separate formulas are used for men and women, and these do not apply to children:
Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)
Step 2
Add your daily physical activity to your BMR. If you participate in very little activity each day, add 20 percent to your BMR. For those who are slightly active, add 30 percent and for those who are regularly active, add 40 percent. You may be a very active athlete or training for a major event, such as a marathon. If you are a heavy exerciser, add 50 percent to your BMR number. This new grand total is the specific number of calories your body needs each day to maintain your current weight.
Step 3
Set a goal to reduce 3,500 calories per week from your current diet. One way to do this is to make simple substitutions in your diet, replacing high-calorie choices with lower-calorie items. Instead of mayonnaise, use mustard, which is much lower in calories. Try drinking zero-calorie soft drinks instead of regular, using oil and vinegar dressing instead of ranch or using plain yogurt instead of sour cream. You can also quickly reduce the calories you ingest by avoiding eating out. It is easier to control your diet in your own home, where you can choose what is stored in the pantry.
Step 4
Cut the fat from your diet whenever possible. Every gram of fat has more than two times the calories as does a gram of protein or carbohydrate. This does not necessarily mean you must discard all of of your favorite recipes, but be creative in figuring out how to make a lower-fat version by substituting low-fat ingredients. Many baking recipes are out there in which applesauce can be used to replace oil, which lowers the fat and calories while adding extra fiber and nutrition.
Step 5
Increase your calories burned through exercise by 3,500 calories per week. If you burn an extra 500 calories per day, your weekly total will be 3,500---the number of calories in one pound of fat. Use websites such as NutriStrategy.com and HealthStatus.com, which can help you calculate exactly how many calories you burn during specific physical activities. Use this information to make sure you burn an extra 500 calories per day, which will result in 3,500 calories per week.
Step 6
Decide how many pounds of fat you need to lose to meet your long-term goal. The Mayo Clinic recommends setting a goal of 1 to 2 lbs. of weight loss per week. Setting a long-term goal of 30 lbs. of weight loss can be accomplished safely in just a little over seven months by following these guidelines.
Tips and Warnings
- Drink plenty of water, which will fill you up and help you control your eating. Get a friend or relative to help check in with you regularly and encourage you.
- Do not set unrealistic or unhealthy weight loss goals. See your doctor before starting an exercise or weight loss plan.
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