Being overweight can be troublesome for your health and self-image. The temptation is to lose it as fast as possible with crash diets and intense exercise regimens, but the changes made with these methods are usually not permanent and can lead to health problems. The best way to lose weight is more gradually by eating a low-calorie diet and exercising. The Mayo Clinic recommends losing no more than 1 to 2 lbs. a week in terms of health and the best long-term results. The only exception might be if you are particularly obese; your doctor might prescribe a very low-calorie diet temporarily in that case.
Step 1
Watch your calories. To lose 1 lb. of fat, you need to expend 3,500 more calories than you consume. The Cleveland Clinic recommends dropping 250 to 500 calories a day from your diet to lose that first pound. Assuming you are taking in as many calories as you are expending, dropping 250 calories a day will let you lose 1 lb. in two weeks, and dropping 500 a day will let you lose it in one week. To lose the second pound, you should exercise to burn off the calories.
Step 2
Eat a healthy diet. According to the 2010 guidelines for a healthy diet set out by the U.S. Department of Agriculture, it's best to eat a balanced diet rich in fresh fruits and vegetables, poultry, fish and lean meats. Whole-wheat grains and low-fat dairy products are also recommended. Avoid foods high in added salt, saturated fats, trans-fats, sugars and cholesterol. Eating healthy helps keep calories low and nutrition high. Eat meals at least three to four hours apart to allow for proper digestion and to keep the metabolism busy all day.
Step 3
Do cardio exercises. The American Council on Exercise recommends doing 45 minutes of moderately intense exercise, such as running or jogging, five to six days a week to lose weight. Start gradually and build up if you are just starting to exercise. Walk for 20 minutes at a time and work your way up to longer sessions. "Moderately intense" means working hard enough so your heart rate increases and you sweat.
Step 4
Do strength training. Although cardio burns the most calories, strength training, such as lifting weights, will build muscle that helps boost the metabolism, signal the body to burn fat instead of lean muscle and build endurance. Do strength training exercises two to three times a week on nonconsecutive days to ensure muscle recovery, working out each major muscle group. Do one set of 8 to 12 repetitions to start, and build to two to three sets once you are able to do it without straining your muscles. You might gain a bit of weight at first, as muscle is denser than fat, but that will stop after a few weeks. Having toned muscle allows you to burn more calories, even when at rest.
Step 5
Consult a doctor before beginning any weight-loss program. In addition to possibly prescribing a special low-calorie diet, your doctor can check for any health problems that might be exacerbated by exercise. If available to you, a nutritionist can help prescribe a diet specific to you, and a personal trainer can help specify an exercise program.
Tips and Warnings
- Avoid very-low-calorie diets and extreme exercise regimens. They often lead to weight gain in the long run and can cause health problems.
- Men should not consume fewer than 1,500 calories a day, and women should not drop below 1,200 calories a day, according to the Cleveland Clinic.
References
- MedlinePlus.com: Tips for Losing Weight
- ClevelandClinic.org: The Very Best Way To Lose Weight and Keep It Off
- MayoClinic.com: Fast Weight Loss -- What's Wrong With It?"
- MyPyramid.gov: Dietary Guidelines for Americans, 2010
- American Council on Exercise: Three Things Every Exercise Program Should Have
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