By burning 500 to 1,000 more calories than you consume each day, you can lose 8 to 16 pounds safely in eight weeks. If cardio workouts aren't safe for you at your present weight, you can trim excess calories out of your meals, snacks and drinks to achieve your goals. After eight weeks, ask your doctor whether you can begin adding cardio to your routine.
Cook for Yourself
When you prepare food at home, you can adapt almost any recipe to be more healthful and lower in calories. Use whole grains, fat-free dairy products, egg whites, sugar substitutes and lean cuts of meat to reduce the calorie count of your favorite recipes. Use vegetables as filler in omelets, casseroles and salads instead of meat or cheese. Invest in a fat-free cookbook to learn techniques for cooking and baking without butter and oil. Make cooking an ongoing experiment in creating healthful, delicious meals.
Control Your Portions
If you struggle to keep a healthy weight, chances are you eat more than you need. To help yourself reduce your daily calorie intake, replace your dinner plates with salad plates -- you can fit less food on a smaller plate. Fill at least half the plate with vegetables, which provide bulk and nutrients without many calories, and include a source of fiber with every meal. Eat slowly and mindfully, so your body has time to register when you have had enough food.
Order Wisely
When you eat at a restaurant, tailor your order to your new, healthful lifestyle. Request egg whites instead of eggs, fruit instead of fries and omelets or burgers without cheese. Order lunch-sized salads or half-sandwiches, or choose an appetizer for your meal instead of an entree. Ask the server to put salad dressing on the side. Don't be afraid to request changes to a menu item -- ask for salads without nuts or bacon bits, vegetables steamed instead of sauteed and sandwiches without mayonnaise. Eat slowly, and stop when you feel full.
Mind Your Drinks
Coffee drinks, sodas, alcohol, milk and juice can add up to hundreds of extra calories each day. Reducing the amount of liquid calories you consume can be a significant way help to your weight-loss efforts, so consider what's actually in your favorite latte or mixed drink before you order it. Limit your alcohol consumption. Replace specialty coffee drinks with regular coffee, then add non-fat milk and sugar substitute to taste. Drink diet soda instead of regular, or mix a splash of lemon juice and some sugar substitute into a glass of sparkling water. Drink plenty of plain water every day.
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