If there were a guaranteed healthy way to lose weight and keep it off, doctors would be prescribing it worldwide, regardless of cost. Fortunately, doctors do prescribe such a program, and it's relatively inexpensive. It involves reducing calories, choosing healthier foods and exercising. What the plan requires from you is commitment, a little planning and finding the time for physical activity daily. Speak with your doctor before altering your diet or starting an exercise routine.
Step 1
Calculate how many calories you need. To estimate how many calories you need to sustain your weight without any extra activity, multiply your current weight by 10. For example, a 150-lb. person will need approximately 1,500 calories just to sustain bodily functions and maintain weight. Add 50 percent to the total if you're moderately active. Sedentary or very active people may need to add 20 or 80 percent, respectively, to estimate calories burned.
Step 2
Evaluate your diet. Write down everything you eat and drink over the course of a day and tally up the calories. Once you know approximately how many calories you need to maintain your weight, plan to reduce your daily caloric intake to lose weight. There are 3,500 calories in a pound. If you subtract 500 calories from your daily intake, you will lose approximately 1 lb. per week. Keep in mind that this doesn't include any increase in physical activities.
Step 3
Eat well and eat often. Fill most of your calorie quota with high-fiber fruits, vegetables and whole grains. Not only is fiber good for your heart and weight loss goals, but it also fills you up for longer periods. Choose lean cuts of meat and heart-healthy fish and beans as protein sources. Fat should be no more than 20 to 35 percent of your total daily caloric intake. Choose fish, nut and vegetable oils over saturated or trans fats. Eat small meals every few hours to keep energy levels high and reduce hunger.
Step 4
Maximize calorie-burn with daily activities. Walk around while talking on the phone, stand instead of sitting, do dishes by hand, mow the lawn with a push mower and take the stairs. While these activities may not be high calorie burners individually, each extra activity you do throughout the day adds up.
Step 5
Get moving. While unplanned activity burns some calories, you need planned cardiovascular exercise to really see weight loss results. Run, jump, swim, cycle, play a sport, pop in a fitness DVD or just take a brisk walk. Anything that gets your heart pumping and makes you breathe faster helps you lose weight. Aim for 30 to 60 minutes of moderate to vigorous activity at least five days a week. If you're unable to exercise for long periods, take a brisk 10-minute walk in the morning, afternoon and evening to get your 30 minutes in for the day.
Tips and Warnings
- Drink plenty of water each day to stay hydrated and prevent snacking. Plan to lose 1 to 2 lbs. a week for long-term success.
- Do not deprive yourself while dieting. Deprivation often leads to binging and regaining weight. Avoid fad diets that make unrealistic weight loss claims.
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