You don't need to diet until you drop to lose weight. Losing 2 lbs. per week is a healthy and attainable goal, as long as you're eating healthy foods and exercising. To lose weight, you must burn more calories than you consume. Maintain a diet and exercise plan that works for you to lose 2lbs. a week and keep the weight off. Talk to your doctor before starting a new diet or exercise routine.
Calorie Calculations
Before you begin your new diet and exercise routine, determine how many calories you must burn every day to lose weight. To lose 2 lbs. in a week, you must burn 1,000 more calories than you consume every day. Both cardio and strength-training exercises will help burn those calories, as will everyday activities like walking, shopping and working.
Diet Changes
Make your goal of burning 1,000 calories per day by also reducing the number of calories you consume. Determine how many calories you eat every day by writing down all the foods you eat. Reduce this number to a minimum of 1,400 calories per day for men or 1,200 calories per day for women. If you eat fewer calories, you may not have adequate energy throughout the day, and you will put your health at risk. Eat a variety of lean protein, fresh fruit and vegetables and whole grains. Stay away from refined carbohydrates, baked goods, sweets and saturated fat.
Exercise Changes
Exercise every single day for at least 30 minutes. Any exercise that burns calories will help you lose weight, but aerobic exercises are the most effective. Aerobic exercises are those that get your heart pumping, like biking, jogging, running or swimming. You are more likely to stick with an exercise routine you enjoy, so pick exercises you actually look forward to doing every day.
Keeping Weight Off
After you've reached your goal weight, you must maintain a healthy diet and regular exercise to keep the weight off. Allow yourself to eat about 200 calories of a favorite food every day to keep you motivated. Incorporate more activity into your day to help you burn calories, even when you aren't exercising. For example, you will burn more calories if you park farther away from your work or the grocery store and walk to and from your car for a few minutes every day.
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