The most effective way to lose weight is by using a combination of diet and exercise to lose no more than 1 to 2 lbs. a week, according to MayoClinic.com. Any more weight loss than that can lead to health problems, such as gallstones and gastrointestinal issues. Many times, a rapid weight-loss program is too intense, which causes people to abandon their efforts. A slower weight loss over time leads to better dietary and exercise habits, which leads in turn to a more permanent weight loss.
Calories
To lose weight, you must expend more calories than you burn. In order to lose 1 lb. of fat, you need to burn off 3,500 more calories than you consume. You can accomplish this by cutting down your daily intake by 500 calories. This will lead to the loss of 1 lb. in a week, even before exercise is added into the mix. Keep track of your daily calories consumed and expended in a journal to help keep you focused. There are many free online tools that provide calories expended for certain exercises as well as the amount of calories in certain foods. Use these tools to provide an exact calorie count.
Diet
It's important to keep track of calories, but it's also important to eat healthy food to provide the proper nutrients and energy to the body. Junk food or processed food often has what are known as empty calories --- the calories are there, but the nutrition is not. Eat lean meats, low-fat dairy products and plenty of fresh fruits and vegetables. Avoid snacking and foods that are high in sugar and fat. Eat several small meals a day spread three to four hours apart. This will boost your metabolism as well as help the digestive process.
Exercise
The best exercise to lose weight is aerobic exercise, such as running or jogging. Aerobic exercise burns the most calories and quickens your heart rate and increases blood flow, which leads to a more efficient metabolism. An efficient metabolism will lead to more more calories being burned, even when at rest. Exercise 30 minutes a session, three to four times a week --- more if you are in better shape and able to handle it. While running is the best way to burn calories, as long as you are burning more calories than you are consuming, any exercise is good. If you are just beginning an exercise program, start off slowly by walking, eventually building your way up to more vigorous exercise. Always consult a doctor before starting a new workout program.
Sleep
Getting enough sleep is important. It keeps grehlin and leptin, the hormones responsible for hunger and appetite suppression, in balance. Lack of sleep causes grehlin levels to increase, which leads to overeating. Leptin levels decrease with lack of sleep, which leads to not feeling full when you eat. Lack of sleep is also stressful and fatiguing, which can cause you to overeat as well. Get eight to 10 hours of sleep a night for the best results.
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