Losing weight calls for a lifestyle change, rather than just a temporary quick fix. A healthy diet can also be tasty. Your new lifestyle diet will be rich in natural foods, with a controlled balance of carbohydrates, fat and protein. Daily exercise will help you tone as you lose weight healthfully, naturally and quickly.
Step 1
Determine caloric needs. Use an online resource to help you determine how many calories you should consume each day. Livestrong's online calorie calculator helps you determine that number based on age, height, weight, activity level as well as what your specific weight loss goals are. This removes the guesswork on how many calories you should restrict yourself to each day.
Step 2
Eat nonprocessed carbohydrates--fruits and vegetables. Avoid processed foods such as bread, cereal and pasta. Fruits and vegetables provide the body with the needed carbohydrates for energy and proper brain function without giving you excess calories per serving. Keep carbohydrate intake to about 40 percent of your day's worth of calories.
Step 3
Avoid bad fats. Avoid beef and dairy products and packaged goods, baked goods and fried foods. These foods contain trans and saturated fats. Instead eat avocados, almonds, hazelnuts, walnuts, pumpkin seeds, flax seed, flax oil and olive oil. These foods are rich in polyunsaturated and monounsaturated fats which aid in proper growth and development, absorbing nutrients, organ protection as well as aiding in weight loss. Dr. Ann Louise Gittleman states, "Good fat is essential for both permanent weight-loss and overall health." Keep healthy fat intake to about 30 percent of your day's worth of calories.
Step 4
Eat lean protein. Choose protein sources such as skinless poultry and fish over fatty cuts of red meat, pork, duck, goose and lamb. These sources of protein are high in saturated fat and should be avoided for optimal health. Keep protein intake to 30 percent of your day's worth of calories.
Step 5
Exercise. Perform cardiovascular exercise three to five days a week. Incorporate strength training exercise two to three days a week. According to the National Institute of Health, when you exercise you build lean muscle. Lean muscle burns more calories throughout the day than fat. So even when you are at rest your body's metabolism is functioning at a higher rate. Burning 500 calories a day through exercise will help you lose 1 lb of fat each week.
Step 6
Track diet and exercise with a notebook. Use a specific diet and exercise notebook such as the Diet Minder, or a plain notebook to track what you eat throughout the day. Write down when you eat, what you eat, the caloric amount as well as the carbohydrate, fat and protein amount. Writing down what you eat will ensure you are getting the proper balance of nutrients and calories, without going over your daily requirement. Keeping track of your exercise in a notebook will keep you responsible for your daily physical activity as well as helping to keep you motivated.
Tips and Warnings
- Experiment with different types of exercise. Try working out with a friend or join a class at your local gym. Consult a personal trainer if you have specific questions about certain exercises.
- Consult a doctor before beginning any new diet or fitness regimen.
Things You'll Need
- Diet Minder/ plain notebook
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