It can seem like fat goes on your body much faster than it comes off. While safe weight loss takes time, there are tactics that you can employ to maximize your efforts. Losing weight is a matter of eating right and working out regularly; simply swapping bad lifestyle habits for healthier ways can make weight loss easier and more enjoyable.
Step 1
Cut 500 calories per day. One pound of body weight equals 3,500 calories; cutting 500 per day will allow you to lose one pound per week. This can sound daunting, but you can simplify the process by cutting 100 calories from each meal and two snacks. Cut down on your portion sizes, switch full-fat foods, like milk, cheese and yogurt, to low-fat varieties and sans the butter.
Step 2
Eat all of your meals. Skipping meals can seem smart when trying to lose weight, however, it only leads to a metabolism slow-down. Instead, eat smaller meals more often in order to maximize your metabolism burn. This can also prevent you from becoming hungry and overeating later in the day.
Step 3
Plan for stress. Feeling overwhelmed, burned out or overly stressed can derail a diet in a second. When you’re stressed your body releases the hormone cortisol, which sends a signal to the brain saying it needs sugar and saturated fats. However, eating these types of foods can start you a on a sugar cycle that has no end, until it lands on your butt and thighs. Have methods for dealing with stress that do not include food; breathe deeply, meditate or take a walk around the block to clear your head.
Step 4
Consume the right amount of calories per day. Women should not dip below 1,200 and men should stay above 1,400, according to the University of Maryland Medical Center. Eating fewer than these amounts can cause your metabolism to slow down. Plus, eating an extremely low amount of calories can only be sustained for so long and may lead to overeating -- undoing all of your hard work.
Step 5
Workout four to six days per week. Burning an additional 500 calories per day can allow you to lose an extra pound per week. Fitness Magazine reports that a one-hour indoor cycling class can burn over 800 calories, running for 40 minutes at a rate of 6 miles per hour can burn 540 calories and exercising on the elliptical trainer for 60 minutes can burn close to 600 calories.
Things You'll Need
- Low-fat dairy products
- Running shoes
- Indoor cycling class
- Elliptical trainer
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