Losing weight requires a daily calorie deficit. To lose 2 pounds per week you need to burn 1000 more calories than you consume.
Eat a healthy diet including lean proteins, whole grains and a small amount of healthy unsaturated fat. Increase the amount of fruits and vegetables to keep your metabolism high and to resist unhealthy foods. Reduce the amount of sugar and unhealthy fat you consume.
Design an exercise plan that you can repeat regularly. Your exercise plan should include 45 to 60 minutes of aerobic exercise daily and weight training at least two to three times a week.
Drink at least eight glasses (64 ounces) of water a day. This helps you feel full, keeps your body hydrated and flushes waste products from your body, aiding in healthy weight loss.
Rest your body one day a week to allow your muscles time to repair. Allow a cheat day once per week where you consume an increased amount of calories to help you mentally prepare for the next six days of dieting and training.