Kathleen M. Zelman of WebMD details ways to lose weight without harming your body. Making changes to your diet and exercising can help you safely lose up to 3 pounds each week.
- Burn more calories than you consume
The basic formula for weight loss is to burn more calories than you take in each day. Burning 500 more calories than you consume daily can help you shed one to 2 pounds in a week. To lose even more weight, eat fewer calories and burn more through exercise. Avoid cutting too many calories from your diet, as this can damage your health and leave you malnourished.
- Eat a healthier diet
Eliminate unhealthy foods from your diet, and add in more nutritious foods that will benefit your body. Healthier foods include fruits, vegetables, egg whites, soy products, fish, non-fat dairy foods and lean meats. Eat minimal starches, added sugars and animal fat. Keep a food journal to keep track of what you eat each day; this can help you stay on track with your diet.
- Do daily exercise
Zelman recommends at least an hour of moderate exercise each day for rapid weight loss. Cardiovascular exercises, such as running, bicycling and swimming and strength training with free weights burns a lot of calories and aids in weight loss.