While this may sound like an antiquated method, the best and easiest way to lose weight is by counting calories. But counting calories actually goes far deeper than the food you eat. You can also count those calories burned during almost any athletic pursuit.
Step 1
Determine your weight loss goals. The first step to weight loss is really determining your weight loss goals. Not only does this include the actual number of pounds you're hoping to lose, but it should also take into account a time frame. This influences the dietary changes and amount of exercise you'll need to achieve the goal as well as help to set healthy expectations.
Step 2
Establish your body's caloric needs. Much like your weight loss goal, you need to clarify your body's daily caloric needs. By using your age, sex, weight and height, you can find how many calories your body burns all on its own and then determine what changes you need to make in your lifestyle.
Step 3
Cut calories from your diet. No matter your age, sex, weight or height, one pound of body fat is equal to 3,500 calories, according to the Mayo Clinic. By reducing your caloric intake by 500 calories each day, you'll see a weight loss of one pound each week. Based on your weight loss goals, you can cut more or less calories from your diet, but don't go overboard.
Step 4
Increase the amount of exercise. By increasing the amount of exercise you engage in each day, you burn that many more calories. According to the Mayo Clinic, a brisk walk of anywhere between 45 and 60 minutes most days of the week could actually double pounds lost, but you may also want to bike, swim or jog to increase the number of calories burned each day.
Step 5
Start strength training. Stair climbing, weightlifting and other weight-bearing activities can all increase muscle mass. And since muscle burns more calories than fat, even when sedentary, you can boost the amount of calories you burn each day.
Step 6
Keep active. Another secret to weight loss is keeping yourself active. But this isn't about exercise or strength training, it revolves around other facets of your life, like using the stairs instead of the elevator, your bike instead of your car and even your hands instead of someone else's (raking, shoveling, mowing and other chores that could be hired out).
Step 7
Steer clear of fast food. Though you may think you don't have enough time to prepare a healthy meal, it really doesn't take that much longer than hopping in your car to get take out. Plus, most fast food is packed with calories (and fat), which doesn't do the waistline any good.
Tips and Warnings
- Any dietary changes and fitness regimens should be discussed with a doctor. He may have stipulations based on your health or better options based on other factors in your life.
Member Comments