Making the commitment to lose weight is an important step toward a healthier lifestyle. You will lose weight if you take in fewer calories than you use by following a healthy eating plan and getting plenty of exercise. A balanced diet includes vegetables, whole grains, fruits, low-fat dairy and lean proteins. Get your doctor's OK prior to making changes in your dietary habits.
Step 1
Count your calories. For at least the first two weeks on your plan, keep a written chart or journal of what you eat and the number of calories consumed each day. If your goal is to keep the weight off, a gradual loss of just 1 to 2 lbs. per week is best. A pound of body fat equals approximately 3,500 calories, so if you burn 500 calories more than you consume each day, you will lose about 1 lb. per week. Losing just a half-pound each week would result in a 25 lbs. loss per year.
Step 2
Eat smaller portions and keep fat consumption at 30 percent or less of your daily calorie intake. Healthy fats are found in nuts, grains, fish oils and oils from vegetable sources, such as olive oil.
Step 3
Keep low-calorie, low-fat snacks on hand at home and at work. Include fruits, raw vegetables, low-fat dairy items and dips. Having these snacks readily available will help you to avoid junk foods.
Step 4
Create an exercise routine that you enjoy daily. For a cardiovascular workout, you might prefer bicycling, running or fast walking, swimming or taking group exercise classes. Overall health benefits are gained with 30 minutes of moderate-intensity aerobic exercise three or more times per week, plus anaerobic exercise such as muscle-strengthening activity and stretching twice a week.
Tips and Warnings
- Write down your reason or reasons for wanting to lose weight. Review them occasionally to stay motivated to reach your goal. Write an action plan that includes how much weight you want to lose by what date. You may want to start with a short-term goal, such as losing 2 lbs. in one month. Write a schedule of activities for regular exercise. If you are new to exercise, start out slowly and gradually add more strenuous activity. Consult your doctor about making changes to your diet or exercise routine.
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