Losing weight requires long-term changes to your lifestyle. You must decrease your caloric intake by eating healthier foods as well as add exercising to your weekly routines. Within two weeks you can lose a couple or several pounds, but you have to maintain your new habits or you risk regaining the weight you lost.
Caloric Intake
The key to weight loss is caloric intake. To lose weight, you must burn more calories than you eat daily. There are about 3,500 calories in 1 lb. fat. Therefore, to lose one pound in a week, you have to average burning 500 excess calories per day. In two weeks, you could lose at least 2 lbs. at this pace.
Food Choices
When dieting, it's sometimes difficult to feel as full as you normally would. To help with this problem, eat foods that have high energy density, meaning they are low in calories but still satisfy your appetite. Foods such as fruits and vegetables are high in water content and nutrients but low in calories. This helps reduce your daily caloric intake.
Water
Water is very helpful in losing weight. It hydrates your body and helps you absorb nutrients quickly after meals. Drinking water while working out allows you to exercise longer and burn more calories. Drinking a glass before a meal can help you feel fuller on less calories. Try to drink at least eight 8 oz. glasses per day, gradually.
Exercise Routinely
Exercising is the best way to burn a significant amount of calories for weight loss. It's also generally recommended in a healthy lifestyle. The American College of Sports Medicine recommends at least 30 minutes of moderate exercise at least five days a week. Refer to Resources for information on which exercises burn the most calories.
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