When it comes to losing weight, there are a multitude of pills, powders, potions and prescription formulas available to make the process easier. But when you are looking to lose a specific amount of weight, like 7 pounds, all of these things are unnecessary. All you need is a smart game plan to follow and the patience to carry it out.
Step 1
Step on the scale and weigh yourself to get a starting point. Do this first thing in the morning after using the bathroom. Wear as little clothing as possible to get the most accurate reading.
Step 2
Find out how many calories you are currently consuming. Track every single food and liquid calorie that you consume for a full week. Add all of your daily totals together and divide by 7 to get an average. Use an online resource for finding out calorie amounts like CalorieKing.
Step 3
Take your current daily intake and subtract 250 calories to create a deficit. For example, if your current intake was 2600 calories, then your new intake is 2350 calories.
Step 4
Eat only high quality foods like fruits, vegetables, seeds, nuts, lean meats, fish, low-fat dairy products, beans and whole grains. Avoid foods that are high in fat, sodium and sugar.
Step 5
Eat multiple meals throughout the day to boost your metabolism and keep your energy levels elevated. Do not go more than 3 hours without eating, and make sure your meals are composed of protein and complex carbs. A tuna sandwich with lettuce, tomato and whole wheat bread is a midday meal example.
Step 6
Replace all your liquid calories with water. Avoid soft drinks, processed fruit drinks, flavored coffees, milk shakes and sweetened teas. Drink 8 to 10 cups of water instead to spare yourself calories and to stay hydrated. Have a glass of water with all of your meals to give yourself a full feeling.
Step 7
Weight train three times a week to build metabolically active muscle. Do exercises that target your whole body like push-ups, shoulder presses, lat pulldowns, triceps dips, biceps curls and squats. Do 10 to 12 reps and three to four sets.
Step 8
Perform cardio three days a week on the opposing days of your weight training. Do something that you are going to enjoy like running, elliptical training, kick boxing, swimming, fast paced walking, stair stepping or attend fitness classes. Work out for at least 45 minutes.
Step 9
Step back on the scale after a week and adjust your calories if need be. Leave your diet the way it is if you have lost weight. Decrease your calories by 250 again if you did not lose anything. Keep checking every week until you start losing weight. Once you start, continue going until you get to 7 pounds. If you get stuck for a couple weeks, reduce your caloires again.
Things You'll Need
- Scale
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