On the most basic level, losing weight is a matter of taking in fewer calories than you expend, or burn. The challenge in any weight-loss program, however, is keeping the weight off for good. The best way to do this is to lose weight slowly by eating less and exercising more. Exercises that have a balance of cardiovascular and strength-training components can help you achieve your goal in a healthy way.
Diet
In order to burn 1 lb. of fat, you need to expend 3,500 more calories than you consume. Drop 500 calories a day from your diet to lose 1 lb. a week, even before you implement an exercise regimen. The USDA recommends a diet that includes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Include smaller portions of lean meats, nuts, eggs, fowl and fish. Avoid foods that are high in fats, salt and sugar. Maintaining a healthy diet and eating smaller portions helps form good habits and gives you proper nutrition to sustain an exercise program, in addition to providing fewer calories.
Cardio
Exercises that primarily work the heart and lungs, such as running and jogging, burn the most calories. A 160-lb. person who runs for 60 minutes at 8 mph burns 986 calories, according to MayoClinic.com, whereas lifting weights for the same period only burns 219 calories. If you're otherwise healthy, the American College of Sports Medicine recommends doing moderately intense cardiovascular exercise for 60 to 90 minutes at a time, five days a week. "Moderately intense" is defined as exercise that makes you sweat and increases your heart rate, yet allows you to speak comfortably while performing it. If you are just starting an exercise program, start by walking for 10 to 15 minutes a day, then build up to more vigorous exercise.
Interval Training
Do interval training to help avoid boredom, burn more calories and increase your aerobic capacity. Interval training is fairly simple to do and doesn't require any extra equipment. It consists of alternating bursts of intense cardiovascular exercise with milder intensities, and can be done by both beginners and those who are more in shape. For instance, if you are just starting to walk, add short bursts of jogging for 1 to 2 minutes, then go back to walking. Once you are more in shape, add longer intervals of intense activity. If you are more in shape, increase your intensity level for a few minutes, then go back to a slower form of cardio. Use interval training in any cardio activity, such as biking or jogging.
Strength Training
Strength or resistance training does not burn as many calories from the outset, but does build muscle and tissue, which can help burn calories over the long run because it boosts your resting metabolism, meaning you burn calories even when you are not exercising. This is because muscle burns more calories than fat. The American College of Sports Medicine recommends strength training at least twice a week. Do eight to 10 different strength-training exercises with eight to 12 repetitions of each exercise for the best results.
Considerations
Consult with a doctor before beginning any exercise or weight-loss program. If you have health issues, the guidelines for exercise and diet may need to be modified. The key component to permanent weight-loss is perseverance and consistency. Avoid fad diets or radical exercise programs, as these may make you give up quickly and possibly gain back the weight you lost.
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