Being overweight, whether slightly or drastically, is detrimental to health and damaging to self-esteem. Losing weight might seem a scary, difficult prospect at first, but with motivation and commitment it is doable. The best way to burn calories and lose weight is through a mixture of physical activity and a healthy diet.
Step 1
Tell your close friends and family members about your plans to begin a diet and exercise regime to burn calories and lose weight. Ask them to help keep you motivated while you get used to your new lifestyle. Having the support of your inner circle can help you stay on track when you're feeling unmotivated.
Step 2
Weigh and measure yourself at the beginning of your diet and exercise plan and write down the results. Measure your waist at its smallest point, your hips and chest around the largest point, and your thighs and upper arms. Ask a friend or family member to help for the most accurate measurements. Measure each month after you've started your regimen to keep track of weight and inches lost.
Step 3
Eat a healthy diet that includes plenty of fruits, vegetables, whole grains, lean meat, fish, nuts and seeds. Avoid any diet that cuts out carbohydrates or any other food group, because these could be detrimental to your health. The body needs carbohydrates for energy, especially if you exercise frequently. Also avoid eating too many foods containing saturated fat, trans fat, added sugar or sodium.
Step 4
Exercise five to seven days per week. Do at least two hours and 30 minutes of aerobic activity, such as brisk walking, jogging, aerobic dancing or cycling each week. Start slowly and gradually increase the duration and intensity of your aerobic workout as you feel able. The amount of calories burned from aerobic exercise depends on the type and intensity of the exercise, as well as your height, weight and age.
Step 5
Perform strength training exercises, such as weight lifting, at least twice every week. Work your arms, shoulders, chest, back, abdomen, hips and legs. Start with a lighter weight and increase the weight as your muscles become stronger. According to GeorgiaHealthInfo.gov, muscle tissue burns more calories than fat tissue, so increasing your muscle mass helps you burn more calories overall.
Tips and Warnings
- Aim for a weight loss of 1 lb to 2 lbs per week. Weight loss above this amount can be difficult to keep off once you reach your goal weight. A pound of fat equals 3,500 calories, so to lose 1lb to 2 lbs per week, your daily caloric deficit should be between 500 and 1,000.
- Do not consume less than 1,500 calories if you're a man or 1,200 calories if you're a woman. Such a drastic diet can lead to illness and malnourishment.
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