Calories are the most important factor when it comes to losing weight. This doesn't mean go on a crash diet by reducing your calories for the next couple of weeks since the pounds lost from a crash diet are almost guaranteed to return within six months of stopping your diet. Cutting calories doesn't mean skipping meals, it means replacing your high-calorie choices with nutritious alternatives. Your diet should mainly consist of fruits, vegetables, whole grains and lean proteins. As a general rule, avoid the center aisles of the grocery store since most of the healthy foods will be on walls — fresh, not in boxes. There are 3,500 calories in 1 pound of fat, so reducing your diet by 500 calories per day allows you to lose 1 pound per week.
Physical Activity
Cutting calories alone does allow you to lose weight, but the results will be far more significant if you combine cutting calories with an exercise program. The American College of Sports Medicine recommends 150 to 250 minutes of moderate-intensity physical activity for modest weight loss and over 250 minutes of moderate-intensity physical activity for significant weight loss. Once you're at your desired weight, you must get 150 minutes of moderate-intensity physical activity each week to maintain your weight. If you stop, the weight will return. Moderate-intensity exercise includes brisk walking, jogging, cycling, dancing or swimming laps at an intensity that causes your heart rate to increase, but allows you to carry on a conversation without feeling out of breath. Stop exercising and consult with your doctor if you feel lightheaded, dizzy, chest pain or irregular heartbeats.
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