To lose weight soon, change your eating and exercise habits so you burn more calories than you consume. The key to losing weight soon is to make the commitment to stick with the changes you decide on to lose weight. While it is true that you can start fresh each day, and an occasional slip-up will not affect your ability to lose weight, if you want to lose weight soon you need to avoid these slip-ups as much as possible.
Step 1
Determine how many calories you need to maintain your weight. One simple formula for determining this number is to multiply your weight by 12 and then by 15. The resulting numbers are the low and high end of calories you can consume to maintain your weight. The exact number of calories you need is determined by activity level, age and metabolism.
Step 2
Maintain a food diary. Record the number of calories you eat each day. By tracking the total number of calories you eat each day, you get a better idea of how many calories you can eat without gaining weight.
Step 3
Subtract 500 calories from the number of calories you average each day to lose 1 lb. a week. This decrease allows you to lose weight while still allowing you to eat a reasonable number of calories.
Step 4
Plan your meals so that no more than 30 percent of your total daily calories come from fat.
Step 5
Perform 200 to 300 minutes of cardiovascular exercise each week for weight loss. This recommendation by the American Council of Sports Medicine may sound daunting, however you can break the exercise up into increments as short as 10 minutes.
Step 6
Weigh yourself frequently. Don't be discouraged by small daily fluctuations, but avoiding the scale entirely will not encourage weight loss. Weighing yourself frequently allows you to notice small changes, both positive and negative, which helps you stay on track.
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