Increased obesity rates in the United States mean that more Americans than ever have an interest in weight loss. Fad diets and exotic weight-loss products advertise instant results, but losing weight simply requires burning off more calories than you consume. With the right information and following some basic steps, virtually anyone can begin to see their body weight drop. Consult your doctor before beginning any new weight-loss program.
Cutting Calories
Losing a pound of weight requires a deficit of at least 3,500 calories. According to the Mayo Clinic, the best way to reduce your body fat is to reduce the number of calories you consume and amp up how many you burn off with physical exercise. Chart your weight-loss goals by writing the number of pounds you wish to lose each month, and breaking that down into a daily caloric deficit. For example: if you want to burn 4 lbs. of fat each month, multiply 3,500 by 4 and divide that number by 30 to receive 466, the number of calories you need to cut each day.
Food Diary
Creating a food diary is one of the most effective methods for taking control of your dietary habits. Purchase a notebook or print copies of the Food and Activity Diary available at the website of the National Heart, Lung and Blood Institute to begin listing the meals, snacks and beverages you consume each day. Not only will you be less inclined to eat an extra slice of tiramisu if you have to record it, you will also have a realistic picture of the amount of calories you are consuming through calorie-rich foods and drinks.
Daily Exercise
Starting a daily exercise routine can do wonders for your weight loss goals. For best results, the MedlinePlus online medical resource recommends aerobic and cardiovascular exercises such as brisk walking, dancing, swimming, bicycling and running to help maintain a healthy weight. Choose different exercises each day to reduce the risk of burning out, and make sure you keep your heart rate elevated for at least 30 minutes while exercising.
Weight-Loss Tips
Joining a local health club, sports team or fitness group can provide positive peer pressure for realizing your goals. At the very least, enlist a friend to join you as you go to the gym to provide pressure and encouragement on days you don't feel like exercising. Print a list of healthy foods that can replace sugar-rich, high-fat and high-calorie foods, such as the one available on the American Heart Association's website, and use it to create your grocery lists.
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