Television and the Internet are full of infomercials for the latest, greatest weight-loss solution. But weight loss doesn't happen because you buy the right product or satisfy some secret formula; you lose weight when you burn more calories than you take in. Once you set your sights on this simple goal, a number of items, some of which you may already own, can help you on your way.
Food
Food isn't just a guilty pleasure; it's the fuel your body needs to carry out essential metabolic functions and power your everyday activities. Eating high-nutrient, reduced-calorie foods such as leafy green vegetables, lean meats and whole grains helps you lose weight by filling you up and providing the nutrients your body needs to function, without adding unnecessary calories. When you don't take in more calories than you need, you don't have to burn off extra calories before you can get down to burning stored body fat.
Exercise
Although you can lose weight by calorie-cutting alone, or by exercising without watching your diet at all, combining the two is by far more effective. Gym or home exercise machines are a convenient means of weight loss; machines such as elliptical trainers, treadmills, exercise bikes and rowers all get your major muscle groups moving rhythmically for long periods. You can also exercise without the machines; anything that gets you sweaty and a little out of breath and lasts for 10 minutes or more, such as dancing, cycling or swimming, counts as a moderate cardiovascular workout.
Notebook, Pen and Calorie Counter
Jotting notes doesn't burn a lot of calories, but keeping good records is essential to tracking your calorie intake and how many calories you've burned through exercise. Carry a notebook with you everywhere, and jot down what type and amount of food and drink you take in, including snacks. Do the same for exercise -- how intense and for how long -- then sit down with a calorie counter at the end of the day and compute your calorie intake versus burn. Many mobile devices also offer a way of tracking calories and exercise without the cumbersome notebook and pen. Tracking your exercise progress also gives you the extra motivation of seeing how strong you've gotten over time.
Pedometer
A pedometer helps you track how far you walk during the course of a day. Ten thousand steps a day -- about five miles -- is a widely recognized fitness goal, but you might set a slightly higher personal goal to aid your weight loss journey.
Measuring Tools
Setting measurable, attainable goals is part of establishing a successful workout plan. The bathroom scale is useful if you're primarily concerned with losing pounds, but some exercisers find they prefer gauging their progress by how clothing fits. You can take more objective "fit" measurements by using a measuring tape to check your body circumference at certain points -- for example, your hips and waist -- throughout your weight-loss journey.
Moral Support
Losing weight and keeping it off over the long-term means making permanent life changes. Finding moral support, whether it's through loved ones, a support group or peers in a group fitness class, can make those changes easier. If you're hit by a sudden food craving and eating a healthy snack doesn't make it go away, call a friend -- odds are that by the time you're done chatting, the craving will be gone. Friends also help motivate you to get up and work out, even if you weren't feeling like it right off.
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