Dieting is simple but not easy. Burn more calories than you take in, and you will lose weight. It does not matter if the calories are carbohydrates, proteins or fats. The most important factors are that it is safe for you and that you will stay with it. If you cannot live without carbohydrates, then eat a meal plan that focuses on low calorie carbohydrates. If you like proteins, eat moderate amounts of lean proteins. Before you start this or any diet, talk to your doctor about what plan is best for you.
Step 1
Determine how many calories you need to consume in order to maintain your current weight. To find this, multiply your current weight in pounds by 15.
Step 2
Calculate how many calories you will need to eat per day in order to lose 1 to 2 lbs. per week. Subtract 500 to 1,000 calories from the total amount of calories you need to maintain your current weight. Aim to eat this amount of calories per day.
Step 3
Keep a daily calorie log to track how many calories you eat per day. Measure your food for accurate calorie counts. Write your food measurements down as soon as you eat and use an online or book calorie counter to determine your daily calorie intake.
Step 4
Exercise at least 30 minutes on most days of the week in order to lose a pound per week. You can split up the exercise into 10-minute chunks if you need to. This is just as effective a a steady 30-minute workout.
Tips and Warnings
- Remember to eat breakfast and small meals every few hours to avoid hunger and overeating. Use the food label to determine how many calories you are consuming. Eat more fiber to suppress your appetite. It takes a 3,500-calorie deficit to erase 1 lb. of fat.
- Do not drink sugary drinks because they add unnecessary calories to your diet. Watch portion size because they can lead to excess calories. Avoid foods high in fat, such as fried foods and fast foods.
Things You'll Need
- Pen
- Paper
- Calculator
- Computer
- Calorie counter
- Measuring cups
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