Losing weight can seem like a complicated process, but in reality it is a simple formula of burning more calories than you consume. Though many look for tricks and shortcuts on how to do just that, the easiest way to lose weight is through eating a proper diet and engaging in regular exercise. Healthy lifestyle habits can lead to long-term, successful weight loss, as well as help you to prevent many debilitating medical conditions, including heart disease and type 2 diabetes.
Step 1
Reduce your calories by 500 per day below what your body needs to maintain its current weight to lose 1 lb. a week. Restricting your weight loss to 1 or 2 lbs. per week can increase your chance of obtaining long-term success, according to the University of Maryland Medical Center. One pound of body weight equals 3,500 calories; therefore eliminating 500 calories from your diet each day can help you to reach that goal. Burning off another 500 calories through exercise can allow you to lose 2 lbs. per week.
Step 2
Consume balanced meals that contain protein, carbohydrates and healthy poly- and monounsaturated fats. Your body needs all food groups in order to run effectively and efficiently. Each food group contains bad and good choices; eating the healthier options can help you to lose weight. For example, eat lean turkey rather than bacon, brown rice rather than white rice and olive oil rather than butter.
Step 3
Eat often throughout the day. Consuming smaller amounts of food more often throughout the day can keep your metabolism running and help you to avoid being hungry, which can lower your willpower. Eat meals or snacks that are 200 to 400 calories each, every three to four hours.
Step 4
Fill up on fiber. Foods that contain fiber are generally healthy, good for your items that you should be eating anyway, such as fruit, vegetables and whole-grains. Fiber not only improves your digestion system, which can help you lose weight, but it also assists with keeping you full and satiated. These foods also contain a plethora of vitamins and minerals, which are essential for healthy weight loss.
Step 5
Indulge your cravings. Deprivation can lead to overeating, and usually with foods that will cause you to gain weight rather than lose it. Really think about what it is that you're craving and find a healthy way to satisfy the urge. For example, if you are craving chocolate cake, think about if it is actually the chocolate that you want and eat a small amount of quality dark chocolate.
Step 6
Run, walk, swim, ski or bike for 45 to 60 minutes, four to six days per week. Cardiovascular exercise is a key component to losing weight as it helps you to burn fat and calories. Pick an activity, or several activities, that you enjoy and work them into your weekly schedule.
Step 7
Build muscle to increase your metabolism. No need to bulk up, but increasing the amount of lean muscle mass on your body will not only improve your strength but it will help your body to burn more calories throughout the day.
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