Losing weight is a goal many people share, but it is often frustratingly difficult to accomplish. Some people may fail simply due to the complicated method they are trying to use. Cutting calories is one way to lose weight, but it may be more difficult than simply following a meal plan. Adopting a low-calorie menu is easy. No counting calories, no measuring everything you eat and jotting it down in a food diary, and no worrying about getting balanced meals. Combining a healthy eating plan with regular exercise will help you lose weight, according to the Centers for Disease Control and Prevention (CDC).
Step 1
Eat according to a low-calorie diet menu. Eat at least 1,200 calories per day if you are female and 1,400 calories a day if you are male, says dietitian Dr. Andrea Wenger Hess in a University of Maryland Medical Center article. Follow a 1,200-calorie plan as laid out by Personal-Nutrition-Guide.com or adapt it for a male by adding an extra snack.
Step 2
Eat a low-calorie breakfast. Try two slices of whole-wheat bread topped with 2 tbsp. of peanut butter and half a banana.
Step 3
Eat a low-calorie lunch. Try a salad with 2 cups of lettuce and 1 cup of your favorite vegetables, half a mango, black beans, and 1 oz. of dairy or soy cheese topped with lemon juice.
Step 4
Eat a low-calorie dinner such as stir fried vegetables over 1/2 cup of brown rice. Use 2 cups of vegetables, 1/2 cup of edamame and 6 oz. of tofu.
Step 5
Include two snacks throughout the day. Snack suggestions include a small apple or 15 grapes.
Step 6
Schedule 30 minutes a day for exercise. Find an activity or activities that you truly enjoy. Walking outside or on a treadmill, playing sports, taking spin or aerobics classes, or even dancing along with a cardio jam DVD will all count toward your goal. Using a DVD is simple. Pop in the disc and follow along until it's done. You don't have to watch the clock or worry about warm-ups or cool-downs; the entire program is already laid out. Work up to 60 minutes of exercise five days a week, as recommended by the CDC for weight loss.
Step 7
Incorporate two days a week of muscle-strengthening activities, as recommended by the CDC for weight loss. Strength training burns calories and increases your metabolism. You don't need to become an expert in exercise science to build muscle. Try a yoga class at a local studio or gym. Follow along with a strength training DVD or yoga DVD at home.
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