Carrying extra weight comes with numerous physical and mental drawbacks. From a physical standpoint, your risk goes up for diabetes, heart disease, high cholesterol, high blood pressure and cancer. From a mental standpoint, you can become socially withdrawn and develop low self-esteem. Oftentimes when people are faced with these situations, they turn to unhealthy ways to lose weight that involve severe caloric restrictions and the use of multiple supplements. Taking this path can lead to even more problems. To lose weight healthfully, you need to be patient and persistent.
Step 1
Aim for a 1 to 2 lb. per week weight-loss goal. Reduce your daily intake by 250 to 500 calories to create a deficit.
Step 2
Clean out your refrigerator, cupboards and desk. Remove all the junk food, high-fat foods and foods that are high in simple sugars. Refrain from eating fast food and deep-fried foods as well.
Step 3
Focus on eating foods that are quality sources of protein, carbs and fats. Lean beef, chicken and turkey breasts, eggs, low-fat dairy products, whole grains, seeds, nuts, beans, fruits and vegetables are all examples.
Step 4
Eat small, frequent meals throughout the day to elevate your metabolism and to maintain high energy levels. Construct meals that are a combination of protein and complex carbs that are high in fiber. A hummus sandwich with whole-wheat bread, lettuce and tomato is a meal example. Eat every 2 to 3 hours.
Step 5
Begin the day with breakfast to get your metabolism kick-started and to prevent overeating later in the morning. Have a bowl of high-fiber cereal made with low-fat milk, or whip up an egg-white scramble with veggies and whole-wheat toast.
Step 6
Veer away from beverages that are high in calories. Sweetened lattes, flavored coffee drinks, fruit drinks, soda and alcohol should all be avoided. Drink 8 to 10 cups of water a day instead to save yourself calories and to keep your body hydrated.
Step 7
Incorporate strength training into your weekly routine to build metabolically active muscle. Do exercises that target your whole body like bench presses, shoulder presses, back rows, triceps extensions, biceps curls and squats. Perform 10 to 12 reps, three to four sets and work out two to three times a week.
Step 8
Burn calories with cardio. Do something that you enjoy like running, biking, swimming, walking, elliptical training, swimming, jumping rope or attending cardio classes. Work out three to four times a week for no less than 30 minutes.
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