It can look easy when we are reading about how to lose weight, but it takes a certain amount of dedication and willpower to succeed. Any successful weight-loss program is predicated on the fact that you need to expend more calories than you consume, and the best way to do this is by eating a sensible, low-calorie diet and exercising. If you are following all the proper procedures but still not losing weight, there is the possibility there is something medically wrong. Check with your doctor before beginning any weight loss program and to discuss any possible health concerns.
Step 1
Watch your caloric intake. Losing 1 lb. of fat requires that you expend 3,500 more calories than you consume. A good way to start creating that caloric deficit is by cutting 500 calories from your daily diet. If you are burning close to the same amount of calories that you are consuming everyday, dropping the calories will create a deficit of 3,500 per week, which means you will lose 1 lb. in a week. The recommended rate to lose weight is 2 lbs. per week; you can get rid of that second pound by exercising to burn off the calories. Keep track of your calories in a journal to help keep you focused and aware of what you are consuming and expending.
Step 2
Eat healthy, low-fat foods and watch the portions. Eat lean meats, fish, poultry, nuts and eggs for protein and include plenty of fresh fruits and vegetables, low-fat dairy products and whole grains. Avoid eating too many foods that are high in calories, such as foods with added sugar, fats, trans-fats and cholesterol. Foods with too much added salt will pack on the weight too. Eat smaller meals at least three times a day. Spread them out three to four hours apart. This will help keep your metabolism regulated and allow for proper digestion.
Step 3
Do cardio exercises. The American Council on Exercise recommends exercising for 45 minutes at a time five to six days a week to lose weight. Running and jogging are great forms of cardio, as are any activity that includes them, such as basketball or soccer. Choose an activity that you enjoy; include friends or other people in your activity to help stimulate you. Start slowly if you are just beginning to exercise, and build your way up to more vigorous activity.
Step 4
Perform strength training. Building your muscles can add a bit of weight at first, but the amount should be fairly small, and it will reach a plateau after a few weeks. Muscle burns more calories than fat and boosts your metabolism. When your muscles are toned your body will know not to take extra calories from them and will take what it needs from fat instead. Do strength training twice a week on nonconsecutive days and work each major muscle group. Do one set of eight to 12 repetitions of each exercise to start. Increase the number of sets, up to three, once you build more endurance.
Step 5
Avoid crash diets and overly rigorous exercise regimens. Diets too low in calories aren't healthy and damage the body. They make the body think it's starving and your metabolism will slow down causing you to burn fewer calories. Exercising too rigorously will lead often lead to burning out. Many people quit exercising altogether when this happens. Weight loss that takes place slowly and gradually is the best way to go.
Step 6
Consult your doctor before you begin trying to lose weight. He can asses your health and may prescribe a special diet with very few calories. If you are following a conscientious weight-loss program and burning more calories than you are consuming, a doctor can also check to see if there are underlying issues causing the problem. Problems with the digestive system and the thyroid are common issues that can lead to weight gain.
Tips and Warnings
- Men should consume no fewer than 1,500 calories a day and women should stay above 1,200 to avoid health problems.
References
- MayoClinic.com: Weight Loss -- 6 Strategies for Success
- ClevelandClinic.org: The Very Best Way To Lose Weight and Keep It Off
- American Council on Exercise: Fit Facts -- Three Things Every Exercise Program Should Have
- MyPyramid.gov: Dietary Guidelines for Americans, 2010; January, 2011
- MedlinePlus.com: Tips for Losing Weight
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