Weight loss occurs when take in fewer calories than you use. Calories are consumed through food and expended through activity. One pound is made up of 3,500 calories, so if you create a 500-calorie deficit every day of the week, you will lose 1 lb. Using this equation, the more of a deficit you create, the more weight you will lose quickly. It is important to remember that starving yourself is not only dangerous, but it can negatively affect your metabolism and make it difficult to maintain any weight loss. Losing weight is a major commitment, and to achieve your weight loss goals requires focus.
Step 1
Assess how many calories you are eating on average every day. This will give you a starting point. Decrease your daily caloric intake to create a deficit, but do not go below 1,200 calories per day; anything less is unsafe. A deficit of 500 calories a day, for example, will help you lose 1 lb. per week. Within your calorie allowance, eat a balanced diet that includes lean proteins, whole grains, fruits and vegetables. Eating small, frequent meals throughout the day will keep your metabolism burning more calories and help you achieve your weight loss goal faster.
Step 2
Weigh and measure your food, and keep track of your daily caloric intake in a journal. That way you will always know how many calories you have eaten and how many you have left to eat in a day. If you are unsure of the number of calories in a certain food, several websites and books can provide that information.
Step 3
Drink at least 64 oz. of water per day. Not only does this keep you hydrated, but it provides an alternative to drinking high-calorie beverages.
Step 4
Perform at least 30 minutes of cardiovascular exercise five days per week. Cardiovascular exercise is classified as any activity that keeps your heart rate elevated for an extended period of time. Examples of cardiovascular exercise are walking, running, swimming, tennis and skating.
Step 5
Add resistance training to your workout. Resistance training can either be done with weights or your body weight. To burn the most calories during this part of your workout, combine exercises for large muscle groups and small muscle groups, with very little rest between exercises. An example of a combination exercise is a squat with a bicep curl.
Step 6
Increase your lifestyle activities. Get every but of calorie burn possible by changing your daily routine. Park at the back of the parking lot, take the stairs instead of the elevator or walk to a coworker's office rather than sending an email.
Tips and Warnings
- Give yourself rewards as you reach small goals. Get support from family and friends. You are more likely to complete a workout and stick to your diet if you are accountable to someone.
- Consult a physician before beginning any weight loss program.
Things You'll Need
- Journal
- Food scale
- Measuring cups
- Calorie-counting book/website
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