If you want to lose 35 lbs., focus on cutting back on calories. According to the Dietary Guidelines for Americans 2010, more people lost weight by cutting calories than by exercising. Do not neglect to exercise, however. Your goal is to consume fewer calories than you use. The more you exercise, the more you use. You have to reduce your calories 3,500 below your calorie needs to lose a pound of fat.
Reduce Calories
Step 1
Reduce your calories by 500 to 1,000 per day below your calorie needs. This will achieve a 1 to 2 lb. weight loss per week. The CDC says this is the optimal rate of weight loss. It leads to sustained weight loss as opposed to quick weight loss that tends to come back on over time. It would only take you about 18 weeks to lose up to 35 lbs. at this rate.
Step 2
Drink water in place of sweetened beverages. One can of nondiet soda can add about 200 calories to your day, one 24 oz. mocha frappuccino light is nearly 350 calories and even 12 oz. of orange juice is about 150 calories.
Step 4
Reduce the portions of foods you eat. When eating out, split your meal with a friend or take half of the meal home. At home, don't get seconds unless it's fresh, nonstarchy vegetables or fresh fruit. According to the CDC, portion sizes have increased significantly in the past two decades, adding to the weight problem in the United States.
Step 5
Eat foods high in fiber and low in fat and sugar. High-fiber foods tend to be more filling and less dense in calories, according to MayoClinic.com. These foods are mostly fruit, vegetables and whole grains. When assessing grains for fiber, make sure they have at least 3 g or more. If it has less than 1 g, it probably isn't whole grain.
Increase Activity
Step 1
Do your own chores. If you get your car washed or have someone else cut your lawn, do it yourself. You burn about 200 calories when you wash your car for an hour, and you burn more than 400 calories after an hour of using a push mower.
Step 2
Start a recreational activity, such as cycling, or playing tennis or basketball. In general, cycling, tennis and basketball each burn about 400 calories per hour. Increasing activity might not be so boring if you are having fun doing a sport.
Step 3
Join a fitness club with a friend. You might be more motivated to stick to attending a gym if you have a friend to whom you're accountable. Also, many clubs have group exercise classes and personal trainers who can help you reach your exercise goals.
Reduce Calories
Step 1
Reduce your calories by 500 to 1,000 per day below your calorie needs. This will achieve a 1 to 2 lb. weight loss per week. The CDC says this is the optimal rate of weight loss. It leads to sustained weight loss as opposed to quick weight loss that tends to come back on over time. It would only take you about 18 weeks to lose up to 35 lbs. at this rate.
Step 2
Drink water in place of sweetened beverages. One can of nondiet soda can add about 200 calories to your day, one 24 oz. mocha frappuccino light is nearly 350 calories and even 12 oz. of orange juice is about 150 calories.
Step 4
Reduce the portions of foods you eat. When eating out, split your meal with a friend or take half of the meal home. At home, don't get seconds unless it's fresh, nonstarchy vegetables or fresh fruit. According to the CDC, portion sizes have increased significantly in the past two decades, adding to the weight problem in the United States.
Step 5
Eat foods high in fiber and low in fat and sugar. High-fiber foods tend to be more filling and less dense in calories, according to MayoClinic.com. These foods are mostly fruit, vegetables and whole grains. When assessing grains for fiber, make sure they have at least 3 g or more. If it has less than 1 g, it probably isn't whole grain.
Increase Activity
Step 1
Do your own chores. If you get your car washed or have someone else cut your lawn, do it yourself. You burn about 200 calories when you wash your car for an hour, and you burn more than 400 calories after an hour of using a push mower.
Step 2
Start a recreational activity, such as cycling, or playing tennis or basketball. In general, cycling, tennis and basketball each burn about 400 calories per hour. Increasing activity might not be so boring if you are having fun doing a sport.
Step 3
Join a fitness club with a friend. You might be more motivated to stick to attending a gym if you have a friend to whom you're accountable. Also, many clubs have group exercise classes and personal trainers who can help you reach your exercise goals.
Posted in: Lose Pounds