The key to weight loss is simply burning more calories than you consume. So if you're very active, you can afford to eat a little more than a sedentary person who isn't burning many calories. One pound is equal to about 3,500 calories, so if you reduce your daily calorie intake by 500 calories a day, you should be able to lose 1 lb. a week. And if you boost your activity level up to burn an additional 500 calories a day, you could lose 2 lbs. a week.
Watch What You Drink
One can of soda can seem pretty harmless, but a 12-oz. can of non-diet soda contains around 140 calories. Even just one soda a day for a year amounts to more than 5,100 calories, or about 14 lbs. And even if you drink soda with artificial sweeteners and far fewer calories, health experts suggest that diet sodas may still spark sugar cravings that will lead to poor food choices. Beer isn't much better, with most brands containing anywhere from 100 to 200 calories per 12 oz.
Get On Your Feet
Exercise isn't just something you do at the gym. Physical activity can include mowing the lawn, dancing and just walking to class or to work. Obviously, the more intense the activity and the longer you engage in that activity, the more calories you'll burn and the more weight you'll lose. A 154-lb. person who spends an hour dancing can burn 330 calories. If that same person plays an intense game of basketball for an hour, he can burn 440 calories and 590 calories if he runs for an hour. Someone who weighs more than 154 lbs. will burn more calories doing those activities, and someone who weighs less will burn fewer calories.
Exercise Portion Control
One of the easiest ways to cut back on calories without radically altering your diet is to simply eat less of the foods you normally enjoy. Have two slices of pizza instead of three. Have half of a sub instead of a whole one. Split entrees if you're on a date and you'll also save money along with those calories. Get a small popcorn at the movies, not a giant tub.
Drink More Water
This may be the most basic, yet most overlooked key to weight loss. Research shows that if you have 16 oz. of water before each meal and if you exercise some portion control, you'll lose weight and keep it off. Possible explanations include the fact that your stomach will be fuller when you eat, so you'll be less inclined to overeat during the meal. Researchers also suggest that drinking water throughout the day will help remind you that you're trying to lose weight. Also, the better hydrated you are, the healthier your metabolic functions are, so your body will be more likely to process the calories consumed with each meal more efficiently.
Go for the Complex Carbohydrates
Complex carbohydrates are those found in whole grains, fruits and vegetables, which tend to have fewer calories and more nutrients and fiber than simple carbohydrates, which are basically those found in processed foods such as chips and cookies. Those foods contain little fiber or bulk, which can fill you up, so even though you may eat a lot of simple carbs, you won't feel as satisfied as you will eating whole-grain rice, bananas and other more nutritious foods. The more frequently you can have fruit instead of cake for dessert, the healthier you'll feel and the fewer calories you'll be taking in.
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