Lose weight quickly and easily by following a diet and exercise plan that fits your budget and schedule. Experts recommend a goal of losing 1 to 2 pounds per week by creating a calorie deficit of 500 calories per day. A calorie deficit is the difference between calories burned through exercise and calories taken in from food.
- Eat healthy foods
Avoid foods that contain added sugar, salt and starch, along with fatty meats and full fat dairy products. Instead, choose fruits, vegetables, lean meats and fish. Replace high-calorie foods with lower-calorie substitutes, and aim for smaller portion sizes.
- Avoid unhealthy food temptations
To avoid the temptation to break your diet, empty your cabinets of junk food and avoid the chip and cookie aisles in the supermarket so you don't buy more.
- Increase exercise time
Aim to exercise about one hour per day to burn calories. High-intensity exercises, such as running, kickboxing and cycling, burn the most calories, while medium- and low-intensity exercises, such as walking, jogging and yoga, burn a moderate amount of calories.
- Keep a diary
Most weight-loss experts recommend keeping a food diary to track calorie intake and exercise. Use the journal to also record any emotions or situations that trigger overeating or poor exercise and food choices. This helps you to be mindful of the things you eat and can help you to avoid triggers.