There's no magic formula for losing weight: If you want to shed 15 pounds, you've got to burn more calories than you take in, which means reducing the number of calories in your daily diet and adding regular exercise to your routine. Stick with that program, and you'll lose 15 pounds in somewhere between six weeks and one year, depending on how many calories you cut and how much exercise you add. Though there are no shortcuts when it comes to successful weight loss, there are a few ways you can make the process a little easier.
Eat Smarter
Cutting calories is one of the most effective ways to lose weight, but "USA Today's Weight Loss Challenge" says people tend to feel hungry if they don't eat the same weight of food every day. One solution: Fill your plate with lots of fruits and vegetables so you can get maximum food weight for minimum calories. It's also a good idea to keep a food diary--writing down everything you eat is the only accurate way to keep up with how many calories you're consuming, George L. Blackburn, M.D., associate professor at Harvard Medical School and Beth Israel Deaconess Medical Center in Boston, tells "Good Housekeeping" magazine. Keep a food journal for about three weeks, and it will increase your accountability and commitment. Use a tool like The Daily Plate so that you have a consistent, accurate knowledge of your daily calorie intake. Don't forget to include the things you drink in your daily calorie intake--"USA Today's Weight Loss Challenge" says your liquid intake can add up to hundreds of calories per day.
Be Goal Oriented
You'll lose more weight if you really want to lose the weight. That sounds obvious, but according to "USA Today's Weight Loss Challenge," people are more likely to be successful at losing weight if they have a motivation beyond a vague desire to shed pounds. Perhaps you have a family history of heart disease or diabetes that you want to stave off or you want to lose weight for your high-school reunion. Once you have sufficient motivation, "USA Today's Weight Loss Challenge" recommends having regular weigh-ins and taking regular pictures to document your weight-loss progress. Enlisting a friend with similar goals to be your weight- loss buddy can also help speed up your weight-loss program since you have someone to share accountability with.
Change Your Habits
A few lifestyle changes can make a big difference when it comes to weight loss. One of the most significant changes you can make, according to Blackburn's "Good Housekeeping" interview, is to make activity part of your everyday life. Regular exercise is important, but so is just moving more. Try walking to your coworker's desk instead of sending an email, parking at the far end of the lot when you go shopping or walking the sidelines during your child's sporting activities. Getting enough sleep can also help you lose weight faster. According to the "USA Today Weight Loss Challenge," lack of sleep triggers the hormones in your body that cause hunger.
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