Weight loss is a matter of creating a calorie deficit day to day. When you burn more calories through your daily activities and exercise than you consume in your diet your body burns off excess fat. Maintaining a healthy weight is beneficial to your overall health and self-confidence. According to the Mayo Clinic, 1 lb. of body fat equals 3,500 calories. To lose 10 lbs. in one month you will need to burn 35,000 calories--about 1,167 calories per day.
Step 1
Write down everything you eat and drink for one day. Add up the total number of calories you consume per day. Use an online calorie counter (see Resources) to find out the calories in the foods you eat. Knowing your average daily calorie consumption will help you to make changes to your diet and to lose weight.
Step 2
Reduce your daily diet by 500 calories per day. Try skipping one high-calorie snack per day, eating a low-calorie alternative to your favorite food and eating smaller portions at each meal. Remember to read the packaging on food to determine what an appropriate portion size is.
Step 3
Engage in aerobic activity every day to burn 667 calories. Your weight and the activity you select will determine the exact number of calories you burn. Health Status offers a free calorie burned calculator (see Resources). ShapeFit recommends the elliptical trainer, running, swimming, rowing, cycling or step aerobics to burn the most calories per hour.
Step 4
Execute strength training three or four days a week. Strength training builds lean muscle tissue, which helps to burn more fat, boost your metabolism and help you lose weight faster. Perform 20 to 30 minutes of strength training for each main muscle group--arms, shoulder, back, chest and legs.
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