Losing weight can be hard, but by following proven diet and exercise strategies, you can begin to lose weight in one day. While losing excess weight can improve your health, rapid weight loss can be harmful to your body. That's why it is important to adopt a gradual weight-loss plan based on a balanced diet.
Counting Calories
The key to losing weight is to create a calorie deficit by burning more calories than you consume each day. Instead of eating cakes, pies, candies, cookies and ice cream, for this short time -- beginning today -- stop eating them! In general, you must reduce your daily caloric intake through diet and exercise by 500 calories to lose 1 lb. in a week; 3,500 calories equals 1 lb.
Meal Plan
Instead of consuming three main meals each day, consume five to six smaller meals a day, according to Train with TR, the website of trainer, exercise physiologist and talk show host "Ms. TR." You will find that having a calorie book will allow you to pre-plan your meals for the day. Meals containing just 250 to 300 calories per meal will give you lots of energy and you won't feel as though you are starving.
Healthy Foods
Such foods as skim milk green beans, carrots, 100 percent wheat bread, blueberries, strawberries, apples, bananas, avocado and very lean chicken breast, are all healthy foods that are low in calories. When planning your meal for the day, incorporate these sources into your diet.
Fiber Intake
What you take into your body must come out, so you want to eat foods containing fiber to lose weight, according to MayoClinic.com. Buy a breakfast cereal with extra fiber, or drink a fiber drink each day. You can also try fiber supplements or a multivitamin to ensure you receive an adequate amount of fiber. The Institute of Medicine says that women up to age 50 should strive for 25 g and, after that age, 21 g of fiber daily. Men 50 or younger should get 38 g daily; 30 g is the recommended amount for men older than 50.
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