Losing weight can be a tough battle. Though there are programs, supplements and fad diets available that promise success, ultimately, the only effective method is taking in fewer calories than you burn. MedlinePlus recommends losing only 1 to 2 lbs. per week for safety. One lb. of fat contains about 3,500 calories; to lose 1 lb. per week, therefore, reduce your caloric intake by 500 calories per day. Women should aim to consume for no fewer than 1,200 calories per day, men no fewer than 1,500. Using these guidelines, you can lose 15 lbs. in two to four months.
Step 1
Plan your menu. If your goal is to consume 1,500 calories per day, for example, allot 300 for both breakfast and lunch, 400 for dinner and two 250-calorie snacks. If you have a detailed dietary plan in place, you’ll be less likely to resort to unhealthy food choices. Don’t forget to include anything you drink in your calorie count. Make sure to include in your diet high-fiber foods like whole grains and beans, which help to fill you up and stave off hunger. Vegetables, too, are high in fiber and low in calories.
Step 2
Count calories. Several websites available provide the calorie counts for specific foods, or even provide a calorie-counting function at no cost. They can even track your nutritional score, showing by graph where your diet is deficient. If you’re not consuming enough calcium or vitamin C, for example, you’ll know. Store-bought, processed foods provide caloric information on their packaging, but ideally, you’ll be buying fresh, unprocessed foods and preparing them yourself. Counting calories will also ensure you’re eating enough. Don’t consume fewer than the recommended number of calories per day.
Step 3
Get moving. MedlinePlus recommends 30 minutes of aerobic exercise at least three times per week. Find something you enjoy and mix it up to avoid boredom. Participating in team sports is a great calorie burner. A half hour of basketball or hockey burns about 400 calories.
If you prefer the gym, try using a few different cardio machines as well as doing some circuit training. Lifting weights is a great way to strengthen and tone, but allow your body to rest for a day between strength-training exercises for the same muscle groups.
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