Creating a weight loss plan is the first critical step in achieving your weight loss goal. Having a plan takes the guesswork out of the equation. The key factors to include in your plan are cardiovascular exercise, strength training and nutrition. Fabio Comana from the American Council on Exercise reported in 2010 that 89 percent of those who lost at least 30 lb. did so through exercise and diet. Only 10 percent achieved weight loss by dieting alone.
Step 1
Create a deficit of 500 calories per day to lose weight at a rate of 1 lb. per week. Remove 300 calories from your daily diet and burn 200 calories through physical activity. One to two pounds per week is the widely recommended target for losing weight.
Step 2
Perform 250 to 300 minutes of moderate-intensity physical activity per week. This translates to a minimum of 35 minutes each day. The American College of Sports Medicine defines "moderate-intensity" exercise as "working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation."
Step 3
Vary your workouts to include both cardio and resistance training. Many cardio machines track calories you burn. Enter your weight for the most accurate reading. If you are not using equipment that provides numbers, use a heart rate monitor.
Tips and Warnings
- Weigh yourself on the same day every week, at the same time, wearing similar clothing. Identify areas where you can reduce the amount of calories you consume. For example, if you drink a regular soda, switch to diet. This saves you between 100 to 180 calories, depending on the type. The NWCR states that those who increased their physical activity reported walking as their main form of exercise, ate breakfast every day and watched fewer than 10 hours of television per week.
- Severely restricting calories is not only ill-advised, but also an unrealistic way to lose weight. Small changes in your lifestyle will ensure long-term success. There will be weeks when things won't go as planned. Forgive yourself and start fresh the following week with a positive mindset.
References
- National Weight Control Registry: Facts
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- "Medicine & Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults; J.E. Donnelly, et al.; February 2009
- Fabio Comana, M.A., M.S.; American Council on Exercise; San Diego, Calif.
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