Almost everyone would like to lose weight. Holidays, school reunions, diets and dating can all be motivators to lose that last 10 lbs. Losing weight requires some energy and creativity, but can be accomplished in your own home with a little work.
Step 1
Weigh yourself each morning. Immediately upon waking, empty your bladder and remove all clothing. Continue to weigh yourself every morning in the same manner and record your weight every day in a small spiral notebook.
Step 2
Reduce your daily caloric intake to 1,200 calories per day. This is the target goal for losing weight. Never consume fewer than 1,200 calories a day, as this can cause deterioration of muscle as your body breaks muscle cells down for protein and energy. Speak with a physician if you feel that 1,200 calories per day may be too low for your personal medical status and adjust your calorie intake accordingly.
Step 3
Record all food and beverages that you consume in your small spiral notebook. Include the amount of calories that each food contains. Add up the calories at the end of each day and make note of the total calories that you are consuming. Adjust your diet each day to reach your target calorie goal.
Step 4
Drink at least 64 oz. of water per day. Maintaining proper hydration ensures that your body can perform at top function.
Step 5
Walk or run at least 30 minutes per session at least three times per week. You must expend more calories than you consume to lose weight, and running or walking is excellent exercise. Record the amount of time that you walk or run daily in your small spiral notebook.
Step 6
Lifting weights also helps you lose weight. This exercise speeds up your metabolism and helps replace body fat with muscle. If you drink a protein shake before lifting weights, it will increase your chances of building muscle at a quicker rate. Protein shakes can be purchased at most gyms and local grocery stores.
Step 7
Eat foods high in fiber, whole grains and vitamins. Eat several servings of fruits and vegetables every day. Avoid foods high in sugar, fats and carbohydrates. By replacing unhealthy foods with healthy ones, you will lower your daily caloric intake and rid your body of the substances that turn into body fat.
Tips and Warnings
- Always stretch before exercising to avoid muscle strains and sprains. Ask a friend to exercise with you, as this will increase your chances of sticking to your workout routine. Keep your small spiral notebook and show it to your physician if you decide that this regime is not working for you or that you'd like to lose more than 10 lbs. It will serve as vital information in your physician's consideration of a plan customized for you.
- Never reduce your daily caloric intake to less than 1,200 calories, as this can cause severe health problems. Always consult a physician before starting a weight-loss regime to assess if your medical condition is stable enough to undergo a diet. You should never lose more than 2 lbs. per week, because rapid weight loss may cause your body to start breaking down proteins from your muscles.
Things You'll Need
- Scale
- Small spiral notebook
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