How Do I Really Lose Weight?

At its most fundamental level, weight loss is like saving money. It's a simple matter of mathematics. If you want to lose weight you must burn more calories via activity and metabolism than you take in via food and drink. However, as with saving money, the formula appears to be simple, but achieving it can be difficult. But there are a number of methods that are effective in allowing you to really lose weight and keep it off.

Step 1

Get help. A study reported at the American Heart Association's Conference on Nutrition, Physical Activity and Metabolism in March 2010 showed that individuals attempting to lose weight and keep it off were more successful if they had the help of a personal contact to check up on them on a routine basis. Tell your friends of your weight loss goals and create accountability with one or more friends or with a professional weight-loss specialist such as a dietitian or personal trainer.

Step 2

Exercise at least five times per week. MedlinePlus recommends getting a minimum of 2 1/2 hours of aerobic exercise per week, which averages out to 30 minutes per day. Be mindful of the fact that 3,500 calories is the equivalent of 1 lb. of body fat, so that is how many calories you will need to eliminate per pound that you want to lose.

Step 3

Incorporate healthy foods into your diet. Eliminate as many processed and sugary foods as you can. The Mayo Clinic recommends a diet that consists predominantly of a balance of lean meats, fruits, vegetables, whole grains, nuts, seeds and low-fat dairy products.

Step 4

Don't starve yourself. According to the Mayo Clinic, adult men should consume a minimum of 1,500 calories per day, and adult women should consume a minimum of 1,200 calories per day to maintain the necessary nourishment for the body.

Step 5

Give it time. The Mayo Clinic recommends losing weight at a pace of 1 to 2 lbs. per week. If you eliminate 500 calories per day through diet and exercise, you will lose 1 lb. per week.