Making the decision to lose weight is the first step in your new, healthier life. Although losing 50 lbs. may seem like an impossible amount, it's an attainable goal if you commit to eating healthy foods and exercising regularly. Talk to your doctor before starting a new diet and exercise program, especially if you have health conditions or injuries.
Step 1
Write what you eat in a journal. If you don't keep track of the calories you're consuming, you may be consuming more calories than you realize. Write down everything you eat and drink, including gum, in a journal. No cheating! Add up every calorie you've eaten per day to get an idea of the number of calories you consume every day.
Step 2
Eliminate foods you can live without. If you drink a soda every afternoon but you can get by with water instead, cut it out. Try to get your calorie intake down to about 1,500 calories per day --- do not go lower than 1,200 calories for women and 1,400 calories for men. When you combine your new eating habits with regular, moderate- to high-intensity exercise most days of the week, you will lose weight.
Step 3
Increase your activity level. Exercise every single day for an hour, doing mostly cardio exercises, because they burn the most calories. Cardio exercises are exercises that get the heart beating quickly, like running, rollerblading or biking. Cardio exercises will help you lose the most weight, but strength training exercises will help you build strong, toned muscles. Twice a week, do strength-training exercises like weightlifting for half an hour.
Step 4
Steer clear of fad diets. Fad diets involve eating very small portions of low-calorie foods to drop weight as quickly as possible. Although it may seem like a quick way to lose a lot of weight, you will gain the weight back as soon as you switch back to your regular eating habits.
Step 5
Adopt a more active lifestyle. Losing weight isn't about exercising for an hour, then sitting on the couch for the rest of the day. Instead, get active by biking to work, playing a game of basketball with your friends or going on a weekend hiking trip for fun.
Step 6
Eat a variety of healthy, filling foods to keep you feeling satisfied throughout the day. Eat six small meals made up mostly of fresh fruits and vegetables, whole grains and lean protein. Reduce your consumption of sweets, refined carbohydrates such as white rice, and foods that are high in saturated fat such as red meat to as little as possible.
Tips and Warnings
- If you stop eating healthy foods in moderation and following a regular exercise plan, you will gain back the weight you lost. Go shopping when you're full so you're less likely to buy unhealthy snacks.
Things You'll Need
- Journal
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