One pound equals 3,500 calories, according to MayoClinic.com. To lose 1 lb. a week, you need to cut 3,500 calories, either by reducing how much you eat or by burning them through exercise. You don't need to count every calorie you consume to lose weight. Just making a few changes in the way you eat and cook will result in a reduction of calories, and the pounds should melt off.
Step 1
Cut down your portion size. Rather than worrying about how many calories a specific dish has, simply eat less of it. If you put 25 percent less food on your plate, you might save a few hundred calories in every meal. Do this regularly and you'll lose weight without giving up your favorite foods.
Step 2
Buy healthier alternatives for the foods you normally eat. Get low-fat dairy products and buy lean beef instead of more fatty red meat cuts. Fish, chicken and turkey are lower in fats and calories than beef, so they're a better choice. Each small change will save you calories and help with weight loss.
Step 3
Exercise daily. Any physical activity you do will burn calories, so even if you make no changes in the way you eat, you should still lose weight. Aim for a minimum of 30 minutes of daily activity, whether that means going to the gym, walking your dog or playing tennis.
Step 4
Eat out of smaller plates. This will trick your mind into thinking you're eating more than you really are. Get a salad plate instead of a regular-size dinner plate. If you're used to filling up your plate completely, you can still do the same, but you'll be eating less because of the size of the plate.
Step 5
Fill up on low-calorie foods. Start each meal with a salad, steamed vegetables or a light, no-cream soup. This will fill you up so you eat less of whatever food comes after.
Member Comments