- 1). Set reasonable and achievable goals. Do this by determining your healthy weight range using a height and weight chart that can be found on links such as healthchecksystems.com. To lose weight, you must consume, in general, 500 to 1,000 fewer calories per day than needed to maintain your ideal weight. A weight loss of 1 to 2 lbs. per week is generally considered healthy. Eat foods low in sugars and fats, and high in nutrients.
- 2). Exercise. Weight loss comes more easily when you burn more calories through physical activity than you take in by eating. If you burn 500 calories in rigorous exercise, then you can count that toward your caloric "deficit," and either add more food to your diet, or lose weight more quickly. If you lack motivation to stick with an exercise program, find a partner who will help keep you on track.
- 3). Keep a journal of all foods consumed, as well as your daily exercise regimen, especially in the beginning of your diet. People often underestimate the amount of calories they consume. Keeping a journal brings caloric intake and exercise into sharply focused reality. Use an online food journal or carry one with you. A journal keeps you accountable because tracking what you eat on a daily basis makes you more conscious of every item that passes your lips. It also keeps you honest about the amount of exercise you get on a daily basis. An online or electronic food journal will usually offer fact-based caloric and nutrient analysis, making it easy to maintain accurate accounting.
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