A foolproof way to lose weight is to monitor and reduce the amount of calories you consume, as well as recognizing how many calories you expend throughout the day. The American Dietetic Association concludes that the average non-active woman needs 1,600 calories a day, and the average non-active man needs 2,000 calories day. Weight gain results from consuming more than what your body needs. Keeping track of your nutrition and your caloric expenditure will help you determine ways to shave off calories from your diet, as well as assist in determining the amount of calories you need to burn through exercise.
Step 1
Track your normal caloric intake with a small notebook. Write down what you eat, when you eat it, and the amount of calories consumed. Once you determine your average caloric intake, you can begin to shave off calories by removing foods and beverages that are not essential to your nutrition. Your notebook is also a good place to keep track of your daily physical activity and the estimated number of calories burned.
Step 2
If you drink coffee with cream and sugar, or a latte or other coffee beverage, switch to plain black coffee. Do not add any sweeteners, sugar or cream.
Step 3
Replace soda and juice with water; this act alone cuts out an average of 100 calories per serving.
Step 4
Use using smaller plates and bowls to help you eat less, the American Dietetic Association suggests. The ADA states people tend "to fill up the dish they're using and then eat it all. Our brains also think we are getting more when the same amount of food is placed in a smaller dish." Do not eat directly from a bag, box, or some other package. Instead portion out the amount of food onto a plate or bowl so you know exactly how much you are eating, and you do not overeat.
Step 5
Burn more calories with exercise. If you do not already exercise, pick an exercise or activity that you enjoy doing. The American Heart Association released a physical activity chart stating that a person at 150 lbs. burns 240 calories per hour and a 200 lb. person burns 312 calories per hour. A 150 lb. person burns 920 calories jogging a 7 mph pace, while a 200 lb. person burns 1,230. Walking at a 3 mph pace allows a person of 150 lbs. to burn 320 calories, and a 200 lb. person to burn 416. According to Natural Physiques, 3,500 calories equals 1 lb. So if you burn a minimum of 500 calories a day through exercise, after one week you will have lost 1 lb., all other things remaining equal.
Tips and Warnings
- Start by making small changes to your diet, for example stop drinking sodas one week, than sodas and juice the following week, and then stop drinking all beverages but water.
- Consult your doctor before starting any new diet and exercise regimen.
Things You'll Need
- Small notebook
- Pen
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