How to Reduce and Lose Weight

Our bodies work on a pretty basic formula when it comes to gaining and losing weight. If we eat more calories than we burn, our weight goes up. When we burn more calories than we eat, our weight goes down. Finding the right balance between calories consumed and calories burned helps our bodies maintain a particular weight. The key to losing weight and keeping it off has more to do with a healthy diet and exercise routine than following the latest diet fad.

Instructions

1

Set short-term and long-term weight loss goals. If you want to lose 30 pounds, set your sights on losing five pounds each month until you reach your larger goal. This keeps you on track to lose one to two pounds per week, the amount recommended by the National Institutes of Health.

2

Set a goal for how many calories you want to consume each day. For example, you might start by trying a 1700 or 2000 calorie a day diet. Monitor your weight change after a week and adjust your caloric intake to keep within a healthy weight loss range.

3

Eat a sensible breakfast to minimize hunger later in the day. A 400 to 500 calorie breakfast jump starts your energy levels and keeps you from overeating later in the day. Skipping breakfast can also raise bad cholesterol levels and cause your body to start storing fat instead of losing fat.

4

Eat a moderate lunch, dinner and two small snacks a day. Aim for 500 to 600 calorie lunches and dinners depending on your calorie goals. Plan for two 100-calorie snacks during the day. Eating smaller meals more frequently helps your body fight off hunger and maintain your energy levels.

5

Determine proper serving sizes to help with portion control. Look at nutrition labels to determine serving size. Some individually package foods may actually be two servings.

6

Load up on fruits, vegetables and whole grains. The United States Department of Agriculture issued new guidelines and suggestions for eating a balanced diet in 2005. Eat about 2 cups of vegetables, 1 cups of fruit and 6oz of grains a day. At least half of the grains eaten should be whole grains.

7

Increase fiber intake. Eating whole grain foods helps increase fiber intake. Read nutrition labels and choose food brands higher in dietary fiber. Women should eat 20g or more of fiber a day while men should consume 30g or more.

8

Exercise about 30 minutes a day. Exercise will boost your metabolism and increase the amount of calories you burn each day. More calories out equals more weight to lost. Break exercise sessions into two 15-minute workouts or three 10-minute workouts if necessary to reach 30 minutes a day.

9

Keep a food and exercise journal. Record calories consumed for each item you eat during the day. Write down the type and length of exercise sessions. This helps keep your actual food consumption and exercise routines in plain view.