The best low-calorie diet is one tailored to your needs. It should include a healthy balance of fruits, vegetables, whole grains and lean meats that reduces your daily caloric intake to provide a gradual loss in weight. According to the National Institutes of Health, set a weight loss goal of anywhere between 1 to 2 pounds a week. But diet alone isn't always the answer; you should also incorporate some level of exercise into your daily routine. The combination of healthier eating and athletic pursuits not only helps you reach your weight loss goal, but it can also prevent you from regaining those lost pounds.
Step 1
Calculate how many calories your body needs each day to maintain your current weight. Use your age, height, weight, level of activity and sex to arrive at this number.
Women: [655 + (weight in lbs. x 4.35) + (height in in. x 4.7) - (years x 4.7)] x activity level
Men: [66 + (weight in lbs. x 6.23) + (height in in. x 12.7) - (years x 6.8)] x activity level
Step 2
Set a weight loss goal that includes the number of pounds you want to lose and the amount of time you hope to achieve this. But make sure to keep this goal realistic. Losing 10 lbs in a week isn't as viable a goal as 10 lbs in a month, especially without a doctor's supervision.
Step 3
Cut the amount of calories your body needs each day by 500 calories. If you find that your body needs 1,950 calories to maintain its current weight, bring your caloric intake down to 1,450. Over the course of a week, you eliminate 3,500 calories from your diet, which is equal to a pound of fat, according to the National Institutes of Health.
Step 4
Include 30 to 60 minutes of aerobic exercise most days of the week. Walk during your lunch hour, bike to work, take the stairs instead of the elevator or do some laps in the pool. Each of these activities is aerobic in nature, and can greatly increase the amount of calories you burn in a day, which prompts further weight loss.
Step 5
Track your caloric intake and exercise regimen in a notebook or journal each day. It's difficult to keep a running tally of exactly how many calories you've consumed over the course of a day, so write down the caloric value of each meal, snack or beverage after it's been consumed. Doing this often keeps you from going over your calories for the day, ensuring weight loss success. Also, make note of calories burned during exercise if at all possible. This too can help keep your calorie consumption in check.
Tips and Warnings
- Each activity level has a value based on the times of exercise per week: • 7 or more times = 1.9 • 6 to 7 times = 1.725 • 3 to 5 times = 1.55 • 1 to 3 times = 1.375 • No exercise = 1.2
- Make an appointment with your doctor to discuss this or any other weight loss program. Medical professionals may have a diet or exercise regimen that better suits your lifestyle.
Things You'll Need
- Tape measure
- Bathroom scale
- Calculator
- Notebook
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