Eat a low-calorie, nutritionally balanced diet and increase your level of physical activity to achieve normal body weight loss. Reduce the calories in your diet by avoiding foods high in fat and sugar. To burn calories, add aerobic exercises to your regimen at least three times a week for at least 30 minutes to burn calories, recommends Medline Plus.
Benefits
Enjoy health benefits when you choose to lose weight and keep it off long-term. Losing weight gives you more energy and lightens the stress on your hip, knee and ankle joints. Anticipate the ability to move around and breathe easier as you move closer to your ideal weight. An individual with high blood pressure commonly experiences lower blood pressure readings as he loses weight.
Weight Loss Goals
The most important factor to determine your weight loss goal is how many pounds you need to lose so your weight does not impede your everyday life activities, including work and family obligations, explains the American Heart Association. On average, you should not exceed 1 lb. of weight loss per week without regular visits to your health care professional.
Calories
You need to burn more calories than you eat to lose weight. To lose 1 lb., you should consume 3,500 fewer calories or burn 3,500 more calories weekly, according to information from Medline Plus. Dieters can also combine reducing calories with burning calories to reap the health benefits of exercise and better nutrition. Reducing your caloric intake by 3,500 calories translates into slashing 500 calories each day from your daily diet.
Changing Your Lifestyle
Using a popular diet can help you "jump start" your weight loss program. However, normal body weight loss comes from a permanent change in your lifestyle, not a fad diet. To successfully lose weight and maintain your new weight, commit to changing your diet to healthier foods and leading a more active lifestyle, as recommended by HelpGuide.org.
Considerations
Some people should consult a health care professional before starting a weight loss program, warns the American Heart Association. A severely obese individual -- at least 100 lb. from an ideal body weight -- commonly requires diet counseling and may qualify as a candidate for weight loss medication. Weight loss may not be healthy for patients with pre-existing health conditions or who are taking medications.
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