Losing weight is an equation, balancing calorie intake with the amount of calories you burn daily. Selecting low-calorie foods and increasing calorie burned through exercise causes weight-loss. Making healthy lifestyle changes like these will keep the weight off long-term. Consult with your doctor before making changes to your diet or exercise regimen, particularly if you have a medical condition.
Nutrition
Select a diet plan that contains foods you like eating and you can commit too long-term. A healthy plan needs to include the major foods groups, like low-fat diary, lean protein, fruits, vegetables and carbohydrates from whole grains. Make sure food on your diet plan is easily accessible at your local grocery store and fits your budget.
Calorie Counting
Reducing calorie intake allows your body to burn more calories than it needs, which causes weight loss. The amount of daily calories you need depends your gender and activity level. For example, women ages 19 to 30 with moderate activity levels need up to 2,200 daily calories. Men in this age range need up to 2,800 daily calories.
As your body ages, calorie needs decrease. If you don't adjust, you are likely to gain weight gain. For example, women ages 31 to 50 need 2,000 daily calories and men need up to 2,600 calories. As women reach 51 years of age or older, their calorie needs decrease to 1,800 and men's decreases to up to 2,400 daily calories. Discuss a healthy calorie goal with your medical provider.
Exercise
A healthy weight-loss program needs to include physical activity. At a minimum, schedule two hours and 30 minutes of exercise weekly. Exercise helps you burn more calories each day, resulting in faster weight loss. Increase calorie burning and weight loss by selecting vigorous activities, like jumping rope, running and playing tennis. Also, schedule at least two strength-training sessions weekly. Work out your major muscle groups, like your shoulders, arms, hips and abdomen.
Portion Control
Pay attention to serving sizes to avoid overeating. For example, if you purchase a whole-wheat bagel, it might contain two servings. Make sure to eat the correct amount of servings to avoid consuming too many daily calories. Pre-measure your food at home, and eat off a smaller plate to prevent overeating. If you're craving a second serving, wait 10 to 15 minutes. This allows your brain to receive signals that you're full.
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