To lose 1 lb. of weight you must burn off 3,500 more calories than you take in. Your body burns a certain number of calories--known as your basal metabolic rate--just by keeping itself alive. Add regular exercise to that, and, as long as you’re eating a healthy diet, the weight will start to melt off of you. If you exercise regularly you’ll actually boost your metabolic rate, making weight loss easier in the long run.
Step 1
Set goals that are realistic, achievable and forgiving. Losing between 1 and 2 lbs. of weight per week is considered to be a healthy (and doable) rate of weight loss; so if your long-term goal is to lose 30 lbs., break that up into weekly and monthly goals of a few lbs. at a time.
Step 2
Cut empty calories out of your diet. If it isn’t rich in fiber, vitamins, minerals or other nutrients, don’t eat it--or at least keep it to a bare minimum. Staying well hydrated will also help you to lose weight.
Step 3
Treat yourself well; just because you’ve decided to lose weight doesn’t mean you need to suffer. Engage in hobbies that you enjoy, visit with friends, find time to relax every day and make sure you get plenty of sleep.
Step 4
Exercise. Aim for at least 30 but preferably between 60 and 90 minutes of moderate-intensity activity five days a week. Ideally this means working at between 60 and 75 percent of your theoretical maximum heart rate (see Tips). You don’t have to exercise in a gym all the time; activities like hiking, trail running, rollerblading, cross-country skiing, swimming and dancing will all help you lose weight.
Step 5
Monitor your progress. This doesn’t have to mean weighing yourself on a scale, although it can. Other ways of monitoring your progress include taking note of how your clothes fit, measuring around your waist and hips with a tape measure or simply judging by your energy levels and sense of well-being.
Step 6
Maintain your weight loss once you hit your target weight by continuing your healthy habits. You don’t have to work out as hard as you did to lose the weight--you’re no longer trying to burn an extra 3,500 calories or so every week. But you do need to keep moving, both to stay healthy and to keep the weight off.
Tips and Warnings
- To estimate your target heart rate zone for weight loss, subtract your age from 220 to get your theoretical maximum heart rate. Multiply this number by .6 and .75 to get the lower and upper limits of your target heart rate zone for weight loss.
- Always consult a physician before beginning any new exercise program; he may have specific guidance or restrictions for you to observe, based on his knowledge of your physical condition.
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