The key to any healthy and effective weight-loss program is calories. To effectively lose weight, your caloric consumption must be less than what you burn each day. And one of the most effective methods is a combination of portion control, exercise and strength training. Not only will it prompt you to shed the pounds, but it can also help you keep them off.
Step 1
Establish the amount of calories your body needs each day. This can be done with a very basic equation based on your sex, weight, height and age (see Tips).
Step 2
Eliminate 500 calories from your diet each day. To lose a single pound, you need to eliminate a total of 3,500 calories, according to the Mayo Clinic. Breaking it up over the span of a week translates into 500 calories a day.
Step 3
Start aerobically exercising most days of the week. Walking, biking, swimming, jogging or playing a competitive sport for 30 to 60 minutes 3 to 7 days a week should increase the total calories burned, and thereby prompt further weight loss. To avoid exercise boredom, mix it up by taking part in a number of athletic pursuits.
Step 4
Start lifting weights two to three times a week. According to the Mayo Clinic, muscle burns more calories than fat, so incorporate strength training into your exercise regimen.
Step 5
Keep a food diary. If you're serious about losing weight, track your daily eating habits. Not only can this ensure you're keeping your caloric intake in check, but it can also help you better balance your diet and effectively reach your weight-loss goals.
Tips and Warnings
- For men, determine your caloric need by inserting your weight in pounds, your height in inches and your age into the following equation: 66 + (weight * 6.23) + (height * 12.7) - (age * 6.8). This should give your base metabolic rate. Multiply this number by your activity level: 1.2 for no exercise, 1.375 for 1 to 3 days of exercise, 1.55 for 3 to 5 days of exercise, 1.725 for 6 to 7 days of exercise and 1.9 for more than 7 times per week of exercise. This gives your total caloric needs. For women, determine your caloric need by inserting your weight in pounds, your height in inches and your age into the following equation: 655 + (weight * 4.35) + (height * 4.7) - (age * 4.7). Now, multiply this by your activity level to establish your daily caloric need.
- Talk to your family physician before taking part in this (or any other) weight-loss program.
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