A successful weight-loss program requires patience and perseverance. It can be tempting to want to lose weight as quickly as possible, but most experts, including the Mayo Clinic, recommend losing no more than 1 to 2 pounds a week. The best to way to achieve this is by eating a sensible, low-calorie diet and exercising. Losing weight gradually gives your body time to adjust and helps build sustainable habits that will keep the weight off long after the initial weight loss.
Calories
Losing weight is primarily a matter of expending more calories than you consume. It takes an excess expenditure of 3,500 calories more than you consume to lose 1 pound of fat. Dropping 250 to 500 calories a day can help you lose 1/2 to 1 pound a week, even before exercising. This will only work, however, if you are expending as many calories as you are consuming. If you are taking in 3,000 calories a day but only burning 2,000, dropping 500 calories or fewer won't help. Keeping track of your caloric intake and expenditure in a journal will help keep you focused and conscious of your choices.
Diet
Eating fewer calories shouldn't sacrifice your nutritional needs. The U.S. Department of Agriculture recommends eating lean meats, poultry, fish, nuts and eggs in moderate portions. Fresh fruit and vegetables, whole grains and low-fat dairy products are also recommended. Avoid high-calorie foods that are high in added sugar and salt, fats, trans-fats, and cholesterol. Eat three meals a day, monitoring portion control, and spacing the meals three to four hours apart. This will aid proper digestion and keep your metabolism regulated.
Cardiovascular Exercise
Exercises that work the heart and lungs, such as running or biking, burn calories, boost the metabolism and reduce stress. The American Council on Exercise recommends doing cardio five to six days a week for 45 minutes or more at a pace that increases your heart rate and makes you sweat. Start slowly if you haven't exercised in over a year or are just beginning to exercise. Walking for 20 to 30 minutes a day is a good way to start. Gradually work your way up to more vigorous activity.
Strength Training
Building your muscles by lifting weights or doing some form of resistance training will increase your metabolism and build endurance. Muscle burns more calories than fat, even when at rest. Do strength training at least twice a week on nonconsecutive days. Work each major muscle group separately -- chest, abdominals, biceps, triceps, hamstrings and quadriceps. For instance, work the chest by doing a set of bench presses or pushups. Do one set of each exercise for eight to 12 repetitions to start. Once you are stronger, you can increase the number of sets and the amount of weight or resistance.
Considerations
Consult a doctor before beginning any weight-loss program. A doctor may prescribe a special diet or exercise program, especially if you are obese. Unless a physician says otherwise, men should not consume fewer than 1,500 calories a day and women should not drop below 1,200. Avoid crash diets and extreme exercise programs. They typically don't have long-lasting results and often lead to weight gain once normal habits are resumed. They can also be harmful to your health. A gradual weight loss is statistically the most successful form of weight loss.
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