Although many weight-loss programs and "miracle" diets vow to help you lose body fat easily, no method is foolproof. In fact, most methods that promise big gains for little effort are downright scams and potentially harmful. The safest and most effective way to lose body fat is to control your caloric intake and regularly burn off excess weight. Even a loss of 5 to 10 percent of your excess weight can greatly benefit your health if you're overweight.
Step 1
Create a food and activity diary. Write down everything that you swallow, and calculate how many calories are in each. Also write down every time you do anything that requires extended physical activity, such as when you garden, walk your kids home from school or play dance video games.
Step 2
Write out calorie deprivation goals. Most people shouldn't lose more than 1 to 2 lbs. each week. Subtract about 250 calories per day through diet and exercise if you wanted to lose 1/2 lb. each week. Double that to lose 1 lb. and quadruple ti to lose 2 lbs.
Step 3
Write out how you intend to achieve your goals. For example, you might writethat you will burn off 250 calories per day by walking to and from work five days a week, as well as jogging with your dog on the weekend. And subtract another 250 calories by cutting back to only two sodas and one serving of red meat per week.
Step 4
Eat at least three servings of fruits, four servings of veggies and eat whole grains to fulfill most of your recommended daily grain intake. The fiber in these will help you stay satisfied on fewer calories.
Step 5
Eat mostly fat that comes from plant sources, such olive oil, avocados and nuts, as well as fat from fatty fish such as salmon. Don't neglect fat, because you need some in your diet to stay healthy.
Step 6
Allow yourself one dessert per week. This can help you feel less deprived, making you less likely to cheat on your diet.
Step 7
Get at least 30 minutes of moderate-intensity aerobic exercise five days per week or at least 20 minutes of vigorous aerobic exercise three days per week. Combine aerobic exercises such as biking and jogging with eight to 12 reps of eight to 10 strength-building exercises such as sit-ups and pushups twice weekly.
Tips and Warnings
- Keeping track of your calorie input and output will help you and your doctor or dietitian assess where you currently stand and help you create goals accordingly. Start your diet and exercise plan slowly. For example, in week 1, cut out one excess can of soda per day and go on two daily 10-minute walks rather than forcing yourself to do it all at once. The next week, try three 10-minute walks and cut out an extra 1/2 tsp. of sugar from your morning coffee.
- Don't dip below 1,200 daily calories if you're a woman and 1,400 if you're a man. Cutting too many calories increases your chances of having nutrient deficiencies and can lead you to feel so famished that you end up quitting. Check with your doctor before making changes in your exercise or diet plan, particularly if you have a health condition.
Things You'll Need
- Calculator
- Fresh produce
References
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- KidsHealth: How Can I Lose Weight Safely?
- MayoClinic.com: Weight Loss: Six Strategies for Success
- MedlinePlus: Tips for Losing Weight
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
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