1. How to Lose Weight
Are you tired of carrying around extra pounds? You can learn the basics of weight loss,
as well as ways to eat healthier, get more exercise, and keep yourself motivated to keep
the pounds off the healthy way.
Method 1 of 4: Losing Weight Basics
1/ Write down everything you eat this week. People who keep food diaries, according
to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an
average of 6 pounds (2.75 kg) more than people who don't keep a record of everything

2. that they eat.[1]
So force yourself to write down the good, the bad and the ugly. Keep these
tips in mind:
 Be complete. Write it all down, including beverages, condiments, and a description of
how the food was prepared. Don't pretend you didn't have that extra glass of wine after
dinner. If it goes into your stomach, it goes into the journal.
 Be accurate. Record your portion sizes in your food diary. Don't eat too little or too much
- keep track. Also, read the ingredients list so that you can be accurate about serving
sizes.
 Be consistent. Carry your food journal everywhere that you go. As an alternative, you can
use a diet-tracking app on your smartphone or tablet.

3. 2/ Figure out how many calories you should eat each day to lose weight. Losing
weight isn't all about weight. The more aware you are of the calories in the food you eat,
the more easily you'll be able to eat the right amount of food and do the right amount of
exercise to drop a couple of pounds. Take your food journal and look up each item
individually. Keep a running tally and add up your calorie total for the day.
 Next, look up how much a person of your age, height, weight, and energy level needs per
day in calories.
 Add about 170 calories to your total. Recent studies estimate that we tend to eat slightly
more than we're able to keep track of in a day.[2]

4. 3/ Make a meal plan, and stick to it. Decide what you're going to eat this week before
you're standing at the fridge and trying to figure it out on the fly. Buy the right healthy
ingredients to eat the way you want to eat, and plan it out by the calorie.
 Be realistic. If you like to eat out a lot, don't try to totally eliminate eating out. Instead,
plan on eating home-cooked meals six days a week.
 Cut down on the snacking, or try to make them healthy snacks. Fresh vegetables with
guacamole, unsalted almonds, or fruit make for great weight-loss snacks.
 Let yourself have treats. Promise yourself that if you can follow this for six weeks and
exercise (if that is one of your goals), you will treat yourself to a restaurant meal one day
of the week.

5. 4/ Eat fewer calories than you burn. The only surefire way to lose weight is to eat less
than you burn over the course of a day. Sounds simple, but it takes work and consistency.
That means exercise. If you want to lose weight and stay healthy, you need to start
exercising. Aim for 30 minutes of exercise 3-5 times a week to get started.
 Try to tally your energy-output each day. It's helpful to keep track of these with
pedometers, or other weight-loss tracking apps that you can use to make this easier. Read
the section about exercise for more specific tips.
 Set mini-goals. Instead of thinking that you need to lose 20 pounds, think that you want
to lose 1 to 2 pounds this week. Or you can focus on non-pound goals like skipping after-
dinner snacks this week or only drinking alcohol on weekends.

6. 5/ Drink at least 2 liters (0.53 US gal) of water each day. Water has the double effect
of both hydrating your body and filling your stomach with a certain volume of a liquid
that has zero calories. The Institute of Medicine determined that an adequate intake (AI)
for men is roughly 3 liters (0.8 US gal) (about 13 cups) of total beverages a day. The AI
for women is 2.2 liters (about 9 cups) of total beverages a day.
 Drinking water about 30 minutes before meals can reduce the amount of calories people
end up consuming, especially in older individuals.
 Research showed that dieters who drank half a liter of water before meals lost 44% more
weight over a period of 12 weeks, compared to those who didn’t.
Method 2 of 4: Eating Right

7. 1/ Eat more fresh fruits and vegetables. Fruit helps to satisfy your sweet tooth thanks to
its natural sugars, while fresh vegetables help you fill up more quickly. Fruits and
vegetables contain fiber to help you feel full quickly.[3]
Try some of these tips to introduce
more fruit and vegetables into your diet:
 Eat what's in season, and eat fruit and vegetables for snacks, or for desert. When you eat
apples in the fall, for instance, or cherries in late summer, it might as well be an indulgent
desert. Cut up celery, carrots, peppers, broccoli or cauliflower and dip them in a light
salad dressing or hummus.
 Use vegetables as a main dish. For example, make a stir-fry or a hearty salad and add just
a few ounces of cooked chicken, salmon or almonds.

8. 2/ Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole
wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources
of nutrition. Combined with the right combination of proteins and vegetables, whole
grains are perfect all-around nutrition.[4]
 Simple carbs are things like white bread, processed flour, and white sugar. This gives you
energy quickly, but then comes with a crash. It gets transferred into fat very quickly.
 Substitute whole wheat flour or oat flour into pancakes or baked goods. You might need
to add additional leavening ingredients, like wheat gluten. Put barley in your soup instead
of rice or try a pilaf with barley, wild rice or brown rice.
 Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Avoid
processed foods, like white bread, semolina pasta or crackers, or processed sweets like
candy bars or sugary vegetables.[5]

9. 3/ Choose lean proteins instead of fatty ones. Protein is important for organ function
and building muscle while, if you plan on working out. Select lean cuts of beef or extra-
lean ground beef when you're eating red meat. If you use different cuts of chicken, then
remove the skin.[6]
 Skip the fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a
replacement.
 Vegetarians can get plenty of protein from soy, nuts, beans and seeds. Lentils, legumes,
and beans are excellent sources of fiber and protein.
 Eat low-fat dairy for a source of protein, including low-fat cheeses and nonfat yogurt. [7]

10. 4/ Try a formal diet plan. If you like the idea of following a more specific diet and
putting the planning into someone else's hands, try following a new diet and exercise:
 Follow a paleo diet and eat grass-produced meat, fish and seafood, fresh fruits and
vegetables, eggs, seeds and nuts, just like paleo-humans did. Eat nothing prepackaged or
processed.[8]
 Try sticking to raw foods. The Raw Food Diet requires 75 percent of your dietary intake
to be uncooked. Most people eat a lot of fruits and vegetables, whole grains, nuts and
beans.[9]
 Join a commercial diet plan. If you prefer to eat whatever you want and to meet weekly
with other people who are losing weight, then try Weight Watchers. If you prefer
prepared meals so that you don't have to cook, try Jenny Craig or NutriSystem.

11. 5/ Cut the salt from your diet. Eating more sodium causes your body to retain water,
which can cause you to feel bloated and gain more weight. The good news is that you'll
sweat that weight out very quickly, so an easy way of cutting some pounds is to eat less
sodium in your diet.
 Instead of salt, try spicing your meals with chili flakes, fresh salsa, or cajun spices and
seasonings.
 Lots of people claim that unsalted foods will taste much saltier eventually, if you cut it
out for a while and let your taste-buds re-acclimate.

12. 6/ Don't skip meals. Lots of people think skipping a meal will help to lose weight, but
the same study found that people who ate at least 3 meals per day lost more weight than
people who didn't. When you skip meals, your body stops breaking down fat and starts
breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues,
so you're actually working against your goals.[10]
 Make sure that you don't get hungry by eating small portions throughout the day at
regular intervals. Between your meals, eat a 150-calorie snack to keep your metabolism
burning and to stave off hunger. Be sure that you don't eat a fattening snack such as
sweets or crisps. When you're hungry, your body conserves calories and slows down your
metabolic processes.

13. Method 3 of 4: Exercising
1/ Start doing basic aerobic and cardio exercise. Start with a small goal of 30 minutes,
3 times per week if you aren't exercising at all currently. Try these steps to get yourself
going:[12]
 Buy a pedometer. Attach the pedometer to your belt and try to take 5,000 steps daily.
Move up to a goal of 10,000 to 15,000 steps as you get in better shape.
 Start by walking. Walking around your neighborhood costs nothing and is a great way to
start moving. You can also try other low-impact exercises like swimming,riding a bike or
slow running.

14. 2/ Try machines at the gym. You can use a treadmill, an elliptical trainer, a stationary
bike, a rowing machine or a stair climber. Start with short sessions and gradually add
minutes as you get more fit. Also, use the settings on the machines to increase the
intensity as you lose weight.
 Do a variety of different machines until you find something you like. Consult a personal
trainer to make sure you're using proper form, to avoid injury. They're there to help, not
to intimidate you.

15. 3/ Take an aerobics class. You can take a traditional aerobics class or try any number of
movement-based exercise routines. This are great ways of keeping yourself motivated in
a group, having fun moving around, and losing weight.[13]
Try any of the following:
 Kickboxing
 Jazzercise
 Zumba
 Pilates
 Yoga
 Martial arts
 Cross-fit or Bootcamp

16. 4/ Get into strength training. Start small, aiming for one or two 15-minute sessions per
week until you feel motivated to do more. Exercise large muscle groups to burn more
calories and lose weight, instead of focusing on specific muscles. Try some of these
examples:
 Start with squats paired with an overhead dumbbell press to work your lower body and
upper body at the same time.
 Perform resistance exercises while sitting or reclining on an exercise ball. You'll
strengthen your core while simultaneously working on other areas.
 Use machines and free weights. These tools tend to focus on particular muscle groups
like the arms, shoulders, thighs, glutes and upper back. Do these more focused exercises
after you work on exercises for multiple muscle groups.

17.  Rest at least one full day between strength training workouts so that your muscles can
recover. Recovery will help you to avoid pain and injury.
5/ Play a sport. If you're not into the idea of exercise for the sake of exercise, try finding
a fun activity that you enjoy, which has the added benefit of getting you moving. Find an
intramural league in your town, or just get together with some friends to play a pick-up
game every now and then.
 If you don't like competitive sports, try doing something that you can do by yourself.
Swim, or play golf, or go hiking instead of playing a game with a ball and a net.
 Get a bicycle if you want to find a great way to get around and exercise at the same time.
Don't spend all that time sitting down in your car when you could be burning calories.

18. Method 4 of 4: Staying Motivated
1/ Find creative ways to eat less. While doing these things alone won't necessarily make
you lose weight, they can be helpful little tricks to keep you moving on the right path.
Try out the following to help your hunger cravings during the day:
 Eat three fewer bites of each meal.
 Put your knife and fork down between bites.
 Use smaller plates, and fill your plate only once.
 Wait to eat until you feel hungry, don't just snack when you're bored.

19. 2.
2/ Find creative ways to manage your cravings. If you're used to big snacks and
indulgent meals, it's no secret that dieting and switching to exercise is less fun. But
learning to manage your cravings for a big slice of cake or a greasy hamburger is
possible, with a little creativity.
 Smell fresh fruit when you want a snack, instead of eating something.
 "Close" your kitchen between meals.
 Don't keep sugary or fattening snacks in the house.
 Some studies show that the color blue is an appetite suppressant. Try getting a blue
tablecloth, or blue dishwater to eat on.

20. 3/ Eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is
commonly much higher in fat, sodium, and other weight-loss killers. The portions are
also often much larger than what you might usually eat at home, as well. Instead of
heading out, try to make your own meals.
 Eat in a small group, instead of a large one. Some research shows that people eating at
big tables tend to eat more than people eating alone.[14]
 Don't eat while you do other things, in general. Watching television, or reading, or
working while you eat often causes people to eat much more food than they normally
would.

21. 4/ Eat cereal for breakfast. One recent study revealed that people who eat cereal for
breakfast each day have a much easier time losing weight than people who eat other types
of breakfast. Start your day right with a high-fiber, nutrient rich natural cereal, or
oatmeal.
 Switch to skim milk with breakfast and for use in other dishes. Each lower-fat step you
take down, you're losing 20% of the calories. Switching to a low-fat version of milk is an
excellent way to cut down on the calories you're taking in, without having to sacrifice any
of the nutritional benefits.

22. 5/ Decide to lose weight in a group. Commit to losing a certain amount of weight by a
certain date with the caveat that you'll pay up if you don't lose. You may enjoy starting up
a Biggest Loser Club at work or with your friends, or you can investigate a weight loss
betting website.

23. 6/ Give yourself a treat now and then. If you're attending a party or going out for a
special occasion, allow yourself an indulgence. Just make sure that these indulgences
don't become daily habits. Don't let a single slip-up de-rail your diet and exercise plan.
Get back to it, even if you forget for a day or two.
 Try using non-food rewards as well. When you do something right with your diet and
exercise, treat yourself to something. Go to a game with a friend, or get a manicure, a
massage or a trip to the movies when you meet your mini-goals. Get yourself that new
shirt that you've been wanting if you meet your goal of losing a pound this week.
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