Shedding excess pounds will give you an instant boost in self-esteem. And while that goes shooting up, your risk of ill health goes shooting down. If you're aiming to lose weight quickly, then be aware that there is such a thing as too quickly. There are no quick and easy answers: You need discipline, but it's going to be worth it.
Step 1
Reduce your calorie intake. You should be aiming for an overall calorie deficit. A calorie deficit simply means that you burn more energy with exercise than you take in as food. Cut the amount of calories you eat each day by between 500 and 1,000. You should be on target to shed up to 2 lb. each week. This is a safe amount to aim for.
Step 2
Eat food that is high in nutrients. Avoid highly processed foods such as refined carbohydrates. Opt for complex carbohydrates such as whole-grain bread and brown pasta. Avoid deep-fried foods, and choose lean protein such as lean chicken and beef instead. Use low-fat dairy products and olive oil.
Step 3
Eat little, but eat often. This is referred to as grazing, and it can speed up your metabolism, boost your energy and stop you from binge eating. Eat small but regular meals consisting of protein and carbohydrates. Never skip breakfast.
Step 4
Do aerobic or cardiovascular exercise--45 minutes' worth three times a week. Swimming, jogging, cycling, and climbing stairs are all examples of aerobic exercise. Aerobic exercise will help you lose weight and keep it off.
Step 5
Do strength training to build muscles. Do push-ups, squats, and biceps and triceps curls. Building muscles helps you lose weight. If you build up your muscles, they will burn more calories at rest.
Step 6
Drink plenty of water. Aim to drink at least eight to 10 large glasses of water a day. Keeping your body hydrated may increase your metabolism.
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