Fad diet programs often claim to help you drop five or more pounds per week. Although such quick weight loss results sound tempting, fad diet practices can be unhealthy and dangerous. Physicians advise patients to lose no more than two pounds per week to prevent negative health consequences. An 8-lb. weight loss in one month is a reasonable goal if you commit to changing your diet and increasing frequency of aerobic exercise.
Step 1
Weigh yourself on a scale, and write down your baseline weight. Use a cloth measuring tape to measure the circumference of your hips, thighs, chest and belly. Record these measurements to track your fitness progress over the next month.
Step 2
Calculate your daily caloric needs using an online calorie calculator. Subtract 1,000 calories per day to lose two pounds every week. Achieve this caloric deficit through dietary changes and increased exercise.
Step 3
Cut all processed, high-calorie foods from your diet. Replace them with fresh fruits, vegetables and whole-grain products. Eat 5 to 6 oz. of lean protein, such as tofu, chicken, lean beef, nuts or legumes, every day. Drink at least three servings of non-fat dairy products. Track your dietary choices in a food journal.
Step 4
Calculate your maximum heart rate using an online calculator. Your target fat-burning heart rate zone is 60 to 70 percent of this maximum rate.
Step 5
Exercise for 30 to 45 minutes at least five days per week. Choose activities that increase your heart rate, such as swimming, rollerblading, downhill skiing, running or step aerobics. Stay in your target heart rate zone to efficiently burn fat and calories.
Step 6
Complete a series of weight training exercises at least twice per week. Use dumbbells to perform bicep curls, triceps extensions, lateral raises, shoulder press and lunges. Crunches, squats and push-ups strengthen your core muscles. Increasing overall muscle mass helps your body burn calories more efficiently and makes you look slimmer.
Tips and Warnings
- Enlist a friend to be your workout partner. She can help you stay on track and stick to your workout plan.
- Avoid severe caloric restriction, which can leave you dizzy, malnourished or fatigued. Consult your doctor before beginning a new diet and exercise plan to ensure that it is safe.
Things You'll Need
- Scale
- Cloth measuring tape
- Dumbbells
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