Following a diet that drastically reduces your caloric intake or that does not feature diverse, healthful foods can help you lose weight, but it saps your energy. Ultimately, quick weight-loss plans are not sustainable in the long-term. Adopt a nutritious diet and complement it with challenging but safe workouts and you can lose weight and gain energy. Increase your muscle power and endurance by adopting an exercise regimen that focuses on strength-training and interval workouts. If you continue to feel weak, consult with your doctor.
Step 1
Set achievable weight-loss goals. Eating a balanced, healthful diet and following a moderate to vigorous exercise program can result in your burning between 3,500 and 7,000 more calories than you consume every week. At this rate, you can lose between 1 and 2 lbs. of fat weekly.
Step 2
Choose a food plan that fits your lifestyle and suits your dietary preferences. Low-carbohydrate diets work best for people who prefer lean animal-based proteins or plant-based proteins. A diverse food plan such as the Mediterranean diet allows you to eat fresh whole foods from a variety of sources.
Step 3
Swap nutritionally empty foods for low-calorie foods packed with fiber, vitamins and minerals that help you stay strong. Instead of white flour and refined flour products, eat whole grains like bulgur, oatmeal, unsweetened whole-wheat products, wild rice, quinoa and amaranth. Replace processed foods filled with sugar and syrups with fresh fruit and vegetables.
Step 4
Downsize your portions. Stacking your dinner plate high with entrees or ordering large dishes at restaurants packs on the calories. Limit your portion sizes at mealtimes by filling half of your plate with fresh produce, leaving the other half for your entree and side dishes. When dining out, stick to fresh salads, smaller entrees or the appetizer menu.
Step 5
Complement your calorie-restricting diet with energizing workouts. Spend at least 30 minutes every day doing moderate to challenging aerobic exercises such as walking fast, walking on an incline, jogging, dancing, cycling, swimming or doing martial arts. Dedicate another 20 minutes, three times per week, to doing strengthening and flexibility moves such as yoga stretches, pushups, burpees, pullups, biceps curls, pectoral presses, standing flies and situps.
Tips and Warnings
- Replace sugary drinks with plain water to cut up to 500 calories per day from your diet.
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