Being overweight comes with a host of health complications, including an increased risk of heart disease, high blood pressure and diabetes. A weight loss of 2 lbs. per week is considered a safe weight loss rate by the Centers for Disease Control and Prevention. A healthy diet and appropriate exercise are necessary components of a weight-loss plan.
Step 1
Determine your daily calorie consumption. Keep a food journal and write down everything you eat. Make note of the serving size of each food, as well as the total calories consumed with each item. Add up the calories to determine your total calories consumed each day. Cutting your daily calorie consumption by 500 to 1,000 calories per day is necessary to lose up to 2 lbs. per week.
Step 2
Choose foods that are healthy and will help you to lose weight. The United States Department of Agriculture states that a healthy diet is based on fruits and vegetables. Low-fat dairy and whole grains must be included, as should lean proteins such as fish and poultry, nuts and eggs.
Step 3
Refrain from eating unhealthy foods. Foods that are high in fat, calories and added sugars shouldn't make it into your diet. Also, refrain from eating foods that have trans fat. These foods will work against your weight-loss plans.
Step 4
Cut out empty calories. Sodas and sugary drinks are sources of empty calories. Stop drinking these and substitute water or no-calorie, no-sugar-added drink mixes.
Step 5
Start an exercise program. Ideally, you will work out at least one hour per day at least five days per week. The intensity level should be moderate, meaning the exercise is challenging, but while you are working out, you can still speak. Walking at a fast pace, running, aerobics classes and swimming are good choices.
Step 6
Include strength training in your exercise routine. While aerobic exercise should be your main choice, you should also add strength training. You gain muscle through strength training. Muscle will burn more calories than fat, so it will aid you in your weight-loss quest.
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