Eating healthy food can make a big difference in your overall well-being, but it won't necessarily help you lose weight. You will still need to expend more calories than you consume to drop the pounds. The best way to do that is by eating a healthy, low-calorie diet and exercising. If you follow the recommended procedures, you can lose 10 lbs. in less than three months. Talk with your doctor before beginning any weight-loss or exercise regimen.
Goals
To lose 1 lb. of fat, you need to expend 3,500 more calories than you consume. The recommended way to start the process is by cutting 250 to 500 calories a day from your diet, according to the Mayo Clinic. Assuming you are taking in as many calories as you are expending, dropping those calories means you will create a caloric deficit of 1,750 to 3,500 calories in a week -- a 1/2- to 1-lb. loss. The recommended maximum rate to lose weight is 1 to 2 lbs. per week, and it's best to lose the second pound by exercising. At this rate, you can lose 10 lbs. in one to two months. Keep track of your caloric intake and expenditure in a journal to help keep you focused and to have a precise count.
A Healthy Diet
The U.S. Department of Agriculture recommends eating lean meats, poultry, fish, nuts and eggs. Eat fresh fruits and vegetables, whole grains and low-fat dairy products. Minimize or avoid foods that are high in added sugar and salt, fats, trans fats and cholesterol. Eating healthy foods not only provides you with proper nutrition, it also helps keep your calorie count down. Portion control, however, is just as important as what you eat. Eat at least three small- to medium-sized meals a day, and leave three to four hours between meals to allow for proper digestion and to keep your metabolism regulated.
Exercise
To lose weight, the American College of Sports Medicine recommends doing some form of cardio, such as running or jogging, five to six days a week for 60 to 90 minutes a day. Work at enough intensity that your heart rate increases and you build up a sweat. If you are just starting to exercise, start with milder activity, such as walking, for 20 to 30 minutes a time. Gradually build your way up to more intense exercise. Exercise not only burns calories, it also boosts your metabolism, reduces stress, helps you sleep and helps ward off disease.
Considerations
Consult your doctor before you begin your weight-loss, exercise regimen. A doctor can check your health and verify that you are healthy enough to exercise. He may also prescribe a very-low-calorie diet to jump start your weight-loss program. Eating healthy is great, but it should always go hand-in-hand with an exercise program. By building good exercise and eating habits, you can not only lose the weight, you can keep it off for the long-term.
References
- American College of Sports Medicine: Guidelines for Healthy Adults Under Age 65
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010
- MedlinePlus: Tips for Losing Weight
- Mayo Clinic: Weight Loss -- 6 Strategies for Success; December 2010
- Cleveland Clinic: The Very Best Way to Lose Weight and Keep It Off
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