The recommended rate at which to lose weight is at a pace of 1 to 2 lbs. per week, according to MayoClinic.com, and the best way to do it is through a combination of a healthy, low-calorie diet and exercise. Any weight loss program has at its roots the basic principle that you need to burn more calories than you consume to drop the pounds. Although you can do this through exercise alone, you will have to work a lot harder if you don't include a lower calorie diet. Eating healthy foods will also give you needed nutrition to help the body function properly, which is especially important if you are going to be exercising more.
Step 1
Watch your calories. To lose 1 lb. of fat, you need to burn 3,500 more calories than you consume. MayoClinic.com recommends starting off your weight loss program by dropping 500 calories a day from your diet. This means that as long as the calories taken in are equal to the amount of calories you are burning, you will create a deficit of 3,500 calories in a week, which takes care of losing 1 lb. The second pound of fat can be burned away by exercising. If you don't drop the 500 calories a day from your diet, you will have to exercise that much more.
Step 2
Do strength training two times a week. Be sure to include at least one exercise for all the major muscle groups, including the biceps, triceps, quadriceps, hamstrings, chest and abdominals. The American College of Sports Medicine recommends doing one set of eight to 12 repetitions of each exercise. You may gain a bit of muscle weight in the beginning, but that will quickly reach a plateau. Muscle helps burn fat more efficiently, boosts the metabolism and signals the body to take extra calories from fat instead of the valuable lean muscle.
Step 3
Do cardiovascular exercises five to six days a week for 60 to 90 minutes at a time. The intensity level should be enough that the exercise makes you sweat and increases your heart rate. If you are just starting to exercise, it's best to start slowly by walking or lightly jogging for 20 to 30 minutes. After you build more endurance, you can do more vigorous activity. Cardio exercises, such as running or jogging, burn hundreds of calories an hour, boost the metabolism and work the heart and lungs.
Step 4
Eat a healthy diet. Eating healthy will help keep your calories lower and give you the benefits of proper nutrition, which you will need if you are exercising more. MyPyramid.gov, the U.S. Department of Agriculture's website, recommends avoiding empty calories -- calories that have no nutritional value -- by staying away from foods high in added sugar and salt, fats, trans fats and cholesterol. Eat lean meats, poultry, fish, nuts and eggs, as well as fresh fruits and vegetables, whole grains and low-fat dairy products. Eat meals three to four hours apart to help keep the metabolism properly regulated and to give time for proper digestion.
Step 5
Avoid crash diets and exercise programs. According to the Cleveland Clinic, people who fare the best in the long-term weight loss department are the ones who established reasonable and effective habits. Many people who try extreme exercise programs burn out quickly and give up exercising entirely. The same is true for very low-calorie diets; many people start to binge eat because their body goes into starvation mode. They often gain back any weight they lost when they do this.
Step 6
Consult a doctor before beginning any exercise or weight loss program. Your doctor may prescribe a special diet to jump start your weight loss program or if you are obese. The diets are usually below the recommended number of daily calories and may allow you to lose the 10 lbs. in under 30 days. If you don't get prescribed a special diet, the recommended minimum daily intake of calories, according to MedlinePlus.com, is 1,500 for men and 1,200 for women.
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