You can't evade the arithmetic involved in weight loss: To lose just 1 pound, you'll need to burn 3,500 calories more than you consume in food, according to Columbia University's GoAskAlice! website. Fad diets promise rapid weight loss -- in some cases, more than 10 pounds in one week -- but you'll more than likely regain all that weight quickly once you abandon the fad diet. In order to lose the most weight safely, you should cut calories and fat from your diet while embarking on a moderate exercise program.
Step 1
Talk to your physician about your weight-loss plans, and get a complete medical checkup. If you've been overweight for some time, you may have other medical issues you'll need to consider as you embark on your weight-loss efforts. Your doctor can help you choose an appropriate exercise routine and may have some calorie-cutting tips you can use.
Step 2
Cut between 500 and 1,000 calories from your normal meals each day. According to the Hospital for Special Surgery, you can lose weight slowly, safely and steadily by reducing the calories you normally ingest by this amount. The hospital also recommends cutting the amount of fat in your diet to 30 percent or less of your total daily calorie allotment. Start by choosing lean cuts of meat and opting for low-fat or fat-free dairy items. Skip the sugary sodas, and drink water instead. Try to eliminate fast food and processed food from your diet, and choose fruits and vegetables for snacks. You can keep track of calorie intake in a journal or online at a calorie tracking website.
Step 3
Start an exercise routine. Brisk walking, aerobics, bicycling and swimming all make good exercise choices for safe, effective weight loss. All can burn significant calories if done regularly. If you haven't exercised regularly, start slowly and build up your strength, or you may risk getting injured. Also, vary your routine between different forms of physical activity -- doing so can help prevent boredom. Include strength training in your exercise program two to three times per week. It increases your lean muscle mass, which speeds up your metabolism and enables your body to burn even more calories.
Step 4
Partner with a friend who's also trying to lose weight. If you have a weight-loss buddy, each of you can help prevent the other from becoming discouraged. If you don't know of someone who wants to lose weight safely and permanently, ask friends and family members. You even may find two or three who want to join you in your weight-loss efforts.
Tips and Warnings
- Eat frequent, small meals rather than two or three large meals each day to help fend off hunger during your weight-loss effort.
Member Comments