The easiest, cheapest and best way to lose weight is through a combination of diet and exercise. Simple changes in your dietary habits coupled with an increase in physical activity can often provide you with the desired results. As you begin these lifestyle changes, don't be surprised if you hit a few bumps in the road. Once you and your body become accustomed to your new way of life, living more healthy becomes almost habitual.
Step 1
Set a goal. You probably have an idea of how much weight you want to lose, but it's also important to articulate it. Write down the number of pounds you hope to lose and the time in which you hope to lose it. Make both realistic. Setting a goal that's unattainable can sabotage your success.
Step 2
Limit calories. The key to weight loss is consuming fewer calories. If you create a caloric deficit of 3,500 calories a week, you lose a pound of fat, according to the National Institutes of Health. Your diet is just one way to accomplish this. Consider creating a deficit of 500 calories a day to produce 1 lb. of weight loss in a week.
Step 3
Choose healthy foods. By incorporating more fruits, vegetables and whole grains into your diet, you can actually lower your caloric intake without feeling the hunger often associated with diets. In the case of meat and dairy, opt for lean cuts and low-fat versions, respectively.
Step 4
Consider beverages. It isn't always enough to make dietary changes when you continue to drink sodas, juices, coffees and other sweetened beverages. These products contain calories that can increase your caloric intake and prevent you from losing weight. Switch to water; it doesn't have any calories.
Step 5
Cut yourself some slack. You've no doubt spent years eating a certain way, and it can take some time to make positive dietary changes. To help with this, change your diet in stages. Start off by swapping fruit for candy or veggies (with dip) for chips. When you take time to make these changes, you're creating a lifestyle that you can live with for the long haul.
Step 6
Find physical activities you enjoy. Increasing the amount of activity you engage in each day increases the amount of calories you burn. If you're able to burn 500 more calories than you consume each day, it will result in another pound of weight loss a week.
Step 7
Spend some time building muscle. Muscle burns more calories than fat, so, if you build muscle, you can actually burn more calories throughout the day. Plus, you're increasing your fitness level and toning your body.
Tips and Warnings
- The Cleveland Clinic recommends 30 to 60 minutes of aerobic exercise at least three days a week. Increasing the frequency can often increase weight-loss results.
- Make sure not to cut your calories below 1,200 for women and 1,500 for men, cautions the National Institutes of Health.
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