Drop 1 to 2 pounds per week for a total of 8 to 16 pounds in two months in a safe, timely and effective manner by creating a daily calorie deficit, or burning more calories than you consume. This method of weight loss yields long-term results for total fat loss — not water-weight loss. You do not need any special pills, diet foods or equipment to lose the pounds. For the quickest results, make simple changes to your daily eating habits combined with daily exercise. Consult your physician before starting a weight loss plan to ensure safety for your health.
Step 1
Cut 500 calories from your daily normal, needed food consumption. Pay attention to your eating habits for a couple of days before starting your weight loss plan to determine the calories you normally eat in one day. Use an online calorie calculator or tracking the calories by reading food labels. If you average 2,000 calories a day, reduce your intake by 500 to lose 1 lb. a week.
Step 2
Halve your meal portions. Continue to eat three daily meals and snacks in between but cut your meal consumption in half to reduce your calorie intake to create a deficit. Use a smaller plate to help you eat less or use the serving size on a nutrition facts label to help you determine the calories you consume per serving.
Step 3
Replace packaged snack foods and sodas with fresh fruits, vegetables and plain water. Fresh produce is extremely low in calories compared to a small bag of potato chips, snack cakes or fruit candies. Eat a sliced medium apple with a half cup of low-fat yogurt or carrot sticks and celery for your mid-day snack to cut 100 to 250 calories from your daily eating. Avoid soda or beverages with added sugar and drink water, which is calorie free, to keep your thirst quenched and suppress your appetite.
Step 4
Burn 500 calories a day with exercise. Boost your weekly weight loss from 1 to 2 pounds by adding daily exercise. You can workout in as little as 30 minutes a day at moderate to vigorous intensity or lengthen your workouts to one hour at light to moderate pace to burn 500 calories.
Step 5
Walk for 30 to 60 minutes at a moderate pace to burn up to 400 calories or alternate 10 minutes of walking with 5 minute jogs to increase the calorie burn. Take a low impact aerobics class twice a week to burn 365 to 545 calories per workout. Try the cardio machines at the gym like the elliptical, stair climber or stationary bike to burn 300 to 800 calories per workout. Find any combination of cardio activities to engage but make sure you workout daily to maximize calorie burn for weekly weight loss.
Step 6
Add at least one day of strength-training exercise to keep your muscles strong, which also helps burn calories. Use light weights or resistance bands to tone your arms, shoulders, butt and legs. One hour of strength-training can burn 200 to 350 calories.
Tips and Warnings
- Cut 250 calories from your daily food consumption and burn 250 daily calories with exercise if you only want to lose 1 pound per week instead of 2 pounds. Warm up, stretch and cool down for each workout. Keep track of your calories consumed and calories burned each day in a journal. Weigh yourself weekly to measure your progress and if needed, change your eating or exercise habits to burn more calories.
- Do not restrict your calorie intake below 1,200 a day without consulting your physician first. Very low calorie diets can lead to malnutrition.
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