To lose weight, you must burn more calories than you consume. You will need to burn an extra 3,500 calories to lose 1 lb. Try keeping a food journal to determine how many calories you're consuming every day, then make a goal to reduce that number. Aim for a safe weight loss of 1 to 2 lbs. per week.
Identification
Calories are units of energy. One calorie is the amount of energy, or heat, it takes to raise the temperature of 1 g of water 1 degree Celsius. Women typically should consume an average of between 1,600 and 2,400 calories per day, according to the Department of Health and Human Services and the Department of Agriculture, using an equation developed by the Institute of Medicine. Men need 2,000 to 3,000 calories per day.
Metabolism
Your basal metabolism is the number of calories your body uses to perform basic functions, including breathing, blood circulation and cell production. Your metabolic rate is determined by several factors, such as your body size and composition, your sex and your age. You must consume this amount of calories to sustain life. Your metabolism is also affected by food processing and physical activity, both of which require calories for energy.
Nutrition
Make small changes to your diet to reduce calories. Eat less high-fat, high-calorie foods like sweets or salty snacks. Choose reduced-fat dairy products. Pick lean cuts of meat or fish and poultry. Eat more fruits and vegetables; they're often full of fiber, which keeps you satiated, and they're also low in calories. Eliminate high-fat foods from recipes, and add more low-calorie foods. For instance, reduce cheese and add more vegetables to a casserole. Season food by adding spices instead of sugar.
Exercise
To lose weight or maintain weight loss, you should perform 60 to 90 minutes of physical activity five days a week, according to the American College of Sports Medicine and the American Heart Association. Individuals who've lost weight and maintain their weight long-term typically engage in high levels of physical activity, according to a 2005 study in the American Journal of Clinical Nutrition published by Rena R. Wing and Suzanne Phelan. If you don't normally exercise, begin a routine gradually to prevent injury.
Strategies
MayoClinic.com recommends asking yourself if you're ready to take on the challenge before beginning a weight-loss plan. Weight loss takes motivation and focus. If other areas of your life are draining your energy, you can't put full effort into losing weight. MayoClinic.com also suggests getting emotional support to lose weight. Finally, set goals that are specific, measurable, achievable, realistic and trackable.
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