Being overweight or obese increases your risk for heart disease, stroke, diabetes, and many other chronic diseases. Therefore, choosing to lose weight is an important decision to make if you are overweight or obese. To lose weight, you must eat fewer calories than you usually consume. In addition, you must exercise to successfully lose weight and maintain weight loss, states MedlinePlus of the National Institutes of Health. Following a 2000 calorie diet is a practical goal to start with.
Step 1
Monitor the number of calories you consume per day without a change in diet. Add up all calories that you consume in the foods and beverages that you eat. Use the proper serving sizes when you add up the calories.
Step 2
Determine the total number of calories you need to cut to intake 2000 calories per day. For example, if you regularly consume 3000 calories per day, then reduce your caloric intake by 1000 calories to reach your 2000 calories per day intake goal.
Step 3
Avoid eating high calorie foods to help you reach your 2000 calorie per day weight loss goal. Lose more weight by choosing a lower goal of 1800 calories per day.
Step 4
Perform regular exercise to burn additional calories. Aim to perform regular cardiovascular and resistance training exercises for 30 minutes per day at least five days per week.
Tips and Warnings
- You will lose one pound for every 3500 calorie decrease in caloric intake.
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