The challenge in losing weight is to find strategies that work and can be maintained over a lifetime, but don't compromise your health. Fad diets can be effective in losing weight, but often are unhealthy and difficult to sustain. Experts indicate that the best weight loss strategies involve making lifestyle changes that incorporate healthy eating and regular exercise.
Step 1
Reduce the number of calories you consume. Eating more calories than your body needs to function results in excess fat. Eat less by serving yourself proper portion sizes. Avoid strict low-calorie diets, which are unhealthy and can slow your metabolism. Eat at least 1,500 calories a day if you are a woman and 1,800 if you are a man.
Step 2
Make better food choices. Healthier foods ensure you are getting the nutrients you need and help you feel fuller than junk food. Eat lean proteins, whole grains and fruits and vegetables while avoiding sugar and refined carbs.
Step 3
Do cardiovascular exercise for 30 to 60 minutes at least five days a week. Diet alone can result in weight loss, but combined with exercise can help you lose more weight faster. Cardio exercise improves heart health, increases energy levels and reduces the risk of hypertension and some cancers.
Step 4
Do muscle-building workouts twice a week. Muscle helps your body burn more fat during all the activities you do throughout the day. Muscle tone also improves your strength and posture. Build strength and endurance in all the major muscle groups such as arms, shoulders, back, abs and legs through weight bearing exercises.
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