If you're only 5 lbs. from your goal weight, you may be tempted to try a crash diet to lose the weight quickly. Although you may lose the weight, you're likely to gain it back as soon as you stop the diet. It's possible to lose 5 lbs. in about a month and keep the weight off with diet and exercise. Talk to your doctor before trying to lose weight.
Do the Math
To lose 1 lb. of fat, you must burn 3,500 more calories than you consume. To burn this many calories, you must either exercise more or consume fewer calories. Adjust both your diet and your exercise plan at the same time to burn the most calories. You must burn a total of 17,500 calories more than you consume to lose 5 lbs. By decreasing your diet by 250 calories and burning 250 additional calories with exercise, you will lose approximately 1 lb. per week.
Reduce Portion Size
Eliminate 250 calories from your daily diet by slightly reducing the size of your meals. If you usually have a second helping at dinner, serve yourself and put the rest of the food in leftover dishes before you eat. You'll be less likely to continue eating if the food is already put away. Skip sodas and other sugary drinks, and opt for water with meals instead.
Find New Ways to Exercise
Get at least 30 minutes of exercise every day. Cardio exercises like swimming and running burn the most calories, but any exercise or physical activity helps. Whenever you have a spare moment, work in a little bit of exercise. Take a walk on your lunch break or park farther from work than you usually do to burn a few extra calories. By making regular physical activity a part of your daily lifestyle, you'll lose weight and keep it off.
Give Up One Indulgence
Eliminate one food or drink from your diet that is high in saturated fat or calories. If you drink a few beers every night after dinner, eliminate them. Skip dessert a few nights a week, and switch your afternoon soda with water or seltzer. By eliminating a few hundred calories from your diet every day, you'll lose weight. After making a conscious decision to avoid certain foods, you'll eventually stop craving them.
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