Weight loss is a hot topic these days, with some wanting to look better in a swimsuit and others just wanting to be healthier. About one in three Americans were overweight in 2008, according to the "Journal of the American Medical Association." While numerous weight loss pills, gimmicks and surgeries promise fast results, you might prefer trying the natural route to lose weight quickly.
Step 1
Count calories. You have to burn more calories than you consume to lose weight. The average man needs to consume 2,000 to 3,000 calories to maintain his weight, depending on his activity level. The typical woman needs 1,600 to 2,400 calories a day to keep her weight the same, depending on how much she moves around. A pound of fat represents 3,500 calories. This means you have to consume 3,500 excess calories to gain one pound. Conversely, you would need to eat 500 fewer calories each day to lose one pound in a week. You can decrease the amount of calories you consume, or you can exercise to burn calories.
Step 2
Exercise more often than you usually do. Extend your exercise regimen to burn even more calories. Include more vigorous activities that raise your heart rate and keep it elevated for at least 20 minutes for an aerobic workout. Jogging, tennis, swimming and bicycling are excellent aerobic workouts. A person with heart disease or other serious medical conditions requiring a physician's care should seek approval from his doctor before beginning or changing his exercise routine.
Step 3
Cut portion sizes. Reduce your intake of calorie-dense foods and replace them with items low in calories. Draw an imaginary line down the middle of your plate. Fill half the plate with vegetables. Draw two more imaginary lines in the other half to create three sections. Fill these sections with one serving of meat, whole grains and fruit. Drink skim milk with meals and water with snacks. Drink water throughout the day, especially before meals, to fill your stomach and reduce your appetite.
Step 4
Eat foods that are low in calories but high in nutrition. Foods high in insoluble fiber, like whole grain bread, fruits and vegetables, add volume to meals, leaving you feeling more satisfied and less likely to snack on fattening desserts. When you do give in to temptation, choose low-calorie snacks like grapes or celery sticks.
Step 5
Develop a routine and be sure to get enough sleep. Studies show people who don't get enough sleep tend to be overweight, according to the National Heart, Lung and Blood Institute. Weigh yourself every day to monitor your progress. Eat at the same time each day, and don't skip meals.
Things You'll Need
- Bathroom scale
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