High intensity cardio training and severe calorie restriction will cause you to lose a lot of weight quickly, but that kind of hardcore training and discipline may be demoralizing and even dangerous for someone not already in good shape. Losing weight doesn't need to be hard if you take your time and allow yourself to slowly adapt a healthy lifestyle. You may never look like a fitness model, but you can be healthy. Expect to lose between one half and one pound per week following some simple exercise and eating guidelines.
Step 1
Change your diet slowly to reduce the amount of processed, fatty and high calorie foods you eat. Don't worry about counting calories or following a specific diet. Just start to cut some unhealthy foods and replace them with fruits, vegetables, lean proteins and foods high in fiber such as whole grains and some cereals.
Step 2
Eat smaller portions. Experts advise reducing your daily intake by 250 to 1,000 calories. An easier way to lose weight is to push aside 10 to 20 percent of your normal portions or simply make 10 to 20 percent less food.
Step 3
Fit in some extra exercise whenever you can. Walking is a gentle form of exercise that almost anyone can do. Use a pedometer to count your steps when you walk your dog or fit in a quick walk. Add 500 to 1,000 steps every time you exercise until you are doing 10,000 steps. Maintain an intensity that is low enough that you can carry on a conversation, but still feel like you are doing something. Start with as little as one day a week and add a day every week or two so it isn't too jarring to your routine.
Step 4
Dust off your bike, rollerblades or hiking boots and put them to good use. Chances are if you enjoyed an activity in the past, you can enjoy it again. Just because you might not have the time or inclination to compete or go backpacking on a four-day weekend doesn't mean you can't just ride or hike around the neighborhood or local park for fun. Invite a friend to go with you or bring your iPod to make the experience something you want to do, not have to do.
Step 5
Drink 80 ounces or more of water every day. Use a 10 ounce glass or a 20 ounce venti cup from Starbucks and refill it so you can easily know how many ounces you're drinking. Drink eight 10 ounce glasses or four to five venti cups worth. You will feel less hungry when you get enough water, and you'll lower your chances of becoming dehydrated from your extra exercise.
Things You'll Need
- Pedometer
- 10 or 20 ounce refillable water container
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