Healthy weight loss is all about choices--the foods you choose to eat or avoid, adding exercise and even drinking sodas or alcohol. When you make the decision to lose weight, choose a safe, healthy combination of calorie reduction and aerobic exercise rather than fad diets or extreme caloric reduction. If you need to lose a significant amount of weight for health reasons, you should consult with your doctor about a very low-calorie eating plan and follow this under strict medical supervision.
Step 1
Reduce your caloric intake by 500 calories per day. Over seven days, this calorie deficit equates to 3,500 calories for a weekly weight loss of 1 lb. Don't starve yourself. Instead, substitute high-fat and sugary foods with high-fiber foods like fruits, vegetables and whole grains. Include fish, shellfish, lean meats and poultry.
Step 2
Participate in aerobic exercise at least three times per week for 30 minutes at a time. By adding exercise to your weight loss effort, you can decrease the number of calories your body retains, meaning that your weight loss comes from a combination of calorie reduction and exercising.
Step 3
Restrict your daily caloric intake to 1,200 calories per day if you're a woman and to 1,500 calories per day if you're a man. This is the minimum recommended intake recommended for safe weight loss. Eliminate sodas and sugary drinks.
Step 4
Reduce your intake of alcohol, as this contributes only empty calories to your daily intake. You don't have to completely eliminate alcohol--beer, wine, mixed drinks--from your diet. Simply reduce your intake so they become a smaller portion of your caloric intake.
Step 5
Add to your daily physical activity by taking the stairs at work instead of the elevator. Park at the furthest end of the mall and walk the remainder of the way into the store. Take athletic shoes to work and spend your breaks walking. Even 10 minutes five days a week will contribute toward your weekly exercise routine.
Tips and Warnings
- Your new eating plan doesn't have to be bland and tasteless. Look for high-nutrition foods you enjoy and start incorporating them in your weekly menus as you eliminate unhealthy foods. Drink water throughout the day. This helps to fill you up.
- This is not intended as medical advice. Before embarking on any weight loss plan, consult with your doctor first.
Things You'll Need
- Foods high in fiber
- Medical supervision
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