One pound equals 3,500 calories, so cutting 500 to 1,000 calories every day results in the loss of one or two pounds per week. Losing small amounts of weight on a consistent basis can safely lead to more permanent weight loss, according to the Centers for Disease Control. Losing weight more quickly could be dangerous.
- Start with a goal
Have a goal in mind, such as losing 25 pounds in six months, and commit to starting and not quitting.
- Choose healthy foods
WebMD suggests limiting consumption of starchy and high-sugar foods and eating vegetables, skinless poultry breasts, egg whites, fish, fruits and non-fat dairy products. Drinking plenty of water, removing "tempting" foods from the home and not skipping meals also aid in the progress of weight loss. .
- Cut 500 to 1,000 calories per day
Keeping track of daily food intake provides an idea of total caloric intake and presents options for removal or replacement of non-healthy choices. Cutting calories so that the body is burning more than it is taking in brings safe weight reduction.
- Exercise regularly
Exercising both burns more calories and helps strengthen muscles and the heart. The Centers for Disease Control report that successful weight loss is a long-term process that requires daily attention to eating and physical activity.