Look in the diet section of any bookstore, and you will see more ways to lose weight than you can count. It's easy to lose sight of the most effective ways to lose weight --- dieting, exercising and sticking to your plan. Do these three things, and you're guaranteed to shed some excess weight.
Find Your BMR
Before you start a weight loss program, you need to know where you stand. Find out your body's basal metabolic rate, which indicates how many calories you need to stay at your current weight. Once you have found your BMR, you have a starting point for weight loss. For example, if you have a BMR of 1,600 calories, that means that you need to eat 1,600 calories each day to maintain your weight when you are being inactive. Add in activity and subtract calories, and weight loss will occur.
Eat a Healthy, Low-calorie Diet
It is very difficult to lose weight if you don't cut calories. Exercise alone is rarely enough to create the weight loss you desire, unless you seek only to lose1 or 2 lb. Look at the number of calories that your BMR indicates that you need to maintain your weight, and cut calories from that number. Cutting 300 calories a day will result in a weight loss of more than 1/2 lb. each week. Don't go under 1,200 calories per day, because this can put your body into starvation mode and leave you lacking nutrients. Lean protein, such as chicken and fish, along with plenty of fruits and vegetables should form the bulk of your diet. Add whole grains and low-fat dairy, while avoiding sweets and refined grains.
Exercise Regularly and Vigorously
Exercise helps to spur weight loss when you are cutting calories. Watch a 1/2 lb. weight loss turn into 1 lb. or more of weight loss when you burn up extra calories during exercise. The key to maximizing weight loss through exercise is to exercise regularly and vigorously. The American College of Sports Medicine recommends exercising 60 to 90 minutes five days a week to lose weight.
Reward Yourself
Rewards can help you to keep motivated to continue your weight loss program. Think about what rewards are valuable to you specifically because what motivates one person doesn't always motivate another. Set small milestones that are easily attainable, such as losing 5 lb. Once you've reached your goal, reinforce your efforts with a reward. Reinforcements that might appeal include a half-day vacation from work, a pedicure or a new item of clothing. Keep working to reach subsequent milestones until you've reached your goal weight.
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