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Step 1
Figure out how many calories you need to maintain your weight. You can do this through on-line applications or with your physician. You can safely lose up to three pounds a week and, in order to do so, you must cut 1,500 calories per day from the caloric amount you require for weight maintenance. Calories should be cut through a combination of exercise and diet and not diet alone.
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Step 2
Change your eating habits. In order to lose weight, you must consume healthy foods that are high in fiber and low in fat and calories. Opt for lean cuts of meat, vegetables and fruit. Instead of eating simple carbohydrates such as bread and cakes, choose whole grain products. Furthermore, say goodbye to soft drinks and sugary juices. Drinking water instead of soft drinks will cause a significant loss.
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Step 3
Start an exercise program. According to the American Heart Association, cardiovascular exercise lowers the risk of heart-related issues and helps you lose weight. To drop pounds quickly, do at least an hour of cardiovascular exercises five times a week and participate in a strength-training routine every other day. Building muscle will assist you with burning fat.
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Step 4
Weigh yourself once a week. Some dieters weigh themselves daily and become discouraged when the numbers on the scale do not budge. Try checking your weight at the same time every week and recording it in a notepad. It also is essential to keep track of your body measurements as you may have lost inches as opposed to pounds.
