Losing weight is often a struggle for men and women, no matter their age. However, reaching your target weight goal and feeling healthy can make all the hardship and struggle worth it. According to various health experts, including those at Harvard School of Public Health and the University of Maryland Medical Center, the key to weight loss is moving more, eating less and eating more nutritionally balanced meals. Fad diets, dietary supplements should also be avoided to keep the weight you lose off.
Step 1
Determine how many calories you need to consume to maintain your weight. To do this, use a calorie maintenance calculator website (See Resources).
Step 2
Reduce the amount of calories you need to consume to maintain weight. A feasible number of calories to cut back is 3,500 per week, or 500 a day. Since 3,500 calories equals 1 lb., you'll lose at least 1 lb. per week by doing this.
Step 3
Calculate the number of calories you consume every day. Write your caloric intake in a journal or keep a log in a computer document, making sure you include everything you eat, including small snacks, spreads (butter, dip) and beverages. This will help you stay on track and maximize weight loss.
Step 4
Eat nutritious food that's high in protein, vitamins and minerals, and low in fat and sugars. Such foods are more filling and will reduce hunger pangs throughout the day, helping you stay on target with your caloric intake.
Step 5
Increase the amount of activity you do. Avoid sedentary activities, like watching television or surfing the Internet and walk or bicycle whenever you can.
Step 6
Maintain a regular workout schedule. Again, since 3,500 calories equal 1 lb., try to burn around 1200 to 3500 additional calories per week. When combined with a reduced caloric intake of 3500 calories, you will lose approximately 1.3 to 2 pounds per week.
Tips and Warnings
- Stay on target with your weight loss goal. You can do this by keeping a journal, having a partner or partners to hold you accountable or by making short-term goals to keep you motivated. If you get off track, even for a long period of time, you can always jump back into it.
- Avoid fad diets since they promote losing a lot of weight in a short period of time. This kind of weight loss makes it difficult to keep the pounds from reappearing. Instead, lose weight slowly and healthily to maximize weight loss and keep pounds off.
Things You'll Need
- Calorie Calculator
- Journal
- Pen
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