How to Ever Lose Weight

Losing weight is a struggle for a large percentage of Americans. Approximately 68 percent of Americans are either overweight or obese, according to the National Institute of Diabetes and Digestive and Kidney Diseases. A few lifestyle changes, such as eating a reduced-calorie diet and increasing your activity levels, will help you accomplish your weight-loss goals.

Step 1

Cut calorie consumption. Create a goal for your weight loss. Typically, a 1 to 2 lb. weekly weight loss is a realistic goal. Losing this amount of weight requires burning about 3,500 to 7,000 weekly calories, which is 500 to 1,000 daily calories. This is because a pound of fat contains 3,500 calories, according to MedlinePlus. If cutting this amount of calories from your diet seems like too much, use both exercise and diet to reduce calories. For example, for a 1-lb. weekly weight loss, decrease the calories you eat each day by 250 and workout to burn 250 calories daily.

Step 2

Monitor your portion sizes. You might be eating too many calories by accident if you aren't monitoring portion sizes. Use visual cues to monitor your portion sizes. For example, eat protein servings about the size of the palm of your hand. If you're eating a cup of food, eat a serving the size of the inside of your cupped hand. An ounce of cheese is about the size of your thumb, and ½ serving of pasta is about the size of an ice cream scoop.

Step 3

Use cardio activity to burn calories. Healthy adults need at least 30 minutes of this activity daily to lose weight. If you're new to exercise, select moderate activities, like riding a bicycle on level surfaces or walking at a fast pace. Once these activities aren't challenging, use vigorous activities to boost calorie burning and lose more fat. Jumping rope, playing basketball, jogging and swimming laps are forms of vigorous activity.

Step 4

Burn calories with strength training. This type of activity builds muscle, which helps you continue to burn calories, even after your workout is over. Complete a minimum of two strength-training sessions weekly. These sessions, which need to last about 20 to 30 minutes, sculpt your major muscle groups, such as hips, legs, arms, abs, back and chest.

Tips and Warnings

Prevent muscle strain by resting for one day between strengthening sessions. This will allow your muscles to repair, which promotes healing.
Talk with your doctor about safe calorie consumption for your situation. Women usually need a minimum of 1,200 daily calories and men need 1,500, according to MayoClinic.com.