Losing weight is a slow and steady process that requires effort and dedication on your part. There isn't an easy and quick way to lose weight in a healthy manner. Instead of trying to take the easy way out, which is likely to lead to you gaining the weight back, follow a healthy weight loss plan that includes a sensible diet and regular exercise plan. By following this type of weight loss plan, you can expect to lose one to two pounds per week.
Step 1
Start exercising every day. Exercise burns calories. The more calories you burn, the easier it will be for you to shed pounds. Aim for a moderate level of exercise for at least an hour on most days of the week. Riding a bicycle or walking at a brisk pace are two examples of exercises you can do. Strength training a few times a week can also help you to lose weight because it builds lean muscle, which uses more energy and burns more calories than fat.
Step 2
Exchange unhealthy, calorie-laden foods for healthier options. The Food and Drug Administration classifies foods with 400 calories or more per serving as high-calorie foods, so you should replace these items with foods that contain fewer calories. For example, don't eat snack cakes when you need something in the afternoon. Instead, grab an apple with a little peanut butter.
Step 3
Follow the food pyramid by eating healthy fruit and vegetables, lean proteins, whole grains, low-fat milk and dairy products and only a little fat or oil each day. MyPyramid.gov notes that the exact number of servings you need each day depends on your gender, age and activity level.
Step 4
Drink beverages that don't contain calories. Skim milk, water and zero-calorie flavored water are some good options. You can also drink fruit juice, but be sure to add the calories into your daily plan so that you don't go over your daily allotment because of the juice.
Step 5
Keep a weight loss plan journal to help you track how many calories you expend and take in every day. Write down what you eat and drink and how much you exercise. If you plan to lose 1 lb. per week, you must use 500 calories more than you take in each day. If you plan to lose 2 lb. per week, you must use 1,000 calories more than you take in each day.
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