Losing weight is a simple formula of burning more calories than you take in. However, the methods in which you go about balancing your calories can make a difference as to whether you have long-term success. Weight loss takes discipline, but the effort will get you a slim body, improved health and the ability to remain that way for many years to come.
Step 1
Make a plan and have a clear understanding of what it will take to lose weight. Lofty goals can lead to disappointment if you are not prepared to change your eating habits and exercise regularly. Understand that you will have to eat meals that contain healthy fruit and vegetables, lean proteins, whole-grain carbohydrates and mono and polyunsaturated fats.
Step 2
Determine how many calories you should eat in a day. To do this, write down everything that you eat during an average day and add up the calories. One pound of body weight equals 3,500 calories. Recommendations for safe weight loss, from the University of Maryland Medical Center, are 1 to 2 lbs. per week. Therefore, you will need to cut 500 calories per day in order to lose 1 lb. per week or 1,000 calories each day to lose 2 lbs. per week. The amount of calories that you eat to maintain your weight loss will be similar to your dieting phase;however, depending on your food choices and activity level, you may be able to consume approximately 100 to 200 calories more per day.
Step 3
Eat five to six meals per day. Eating regularly throughout the day, such as through five or six smaller meals, can help to prevent hunger and low-energy levels. When you are tired, you are more susceptible to eat foods that are high in sugar and fat, in an attempt to increase your energy. Try to eat something approximately every three hours in order to remain satiated and to keep your discipline at an optimal level.
Step 4
Eat foods that contain plenty of vitamins and minerals throughout the day. An effective way to stick to a healthy eating plan is to focus on your health along with your weight. Most junk food is empty calories, but fruits, vegetables and whole-grains all contain a plethora of fiber, vitamins and minerals. Your body needs these nutrients in order to run properly, which can greatly help it to let go of excess weight. These same nutrients will help to increase your energy and prevent dangerous medical conditions.
Step 5
Design a workout plan that fits in with your life. People often have lofty goals when it comes to the gym, but time restraints or activities that are not enjoyable can derail best efforts. Plan four to five workouts per week that realistically fit into your schedule. And pick forms of exercise that you enjoy, which will help motivate you to actually do them. Workouts do not have to be limited to the gym; any movement that elevates your heart and gets a sweat going will help you to burn calories. Look at this as an opportunity to check out new activities that you've always wanted to try.
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