How Do I Lose Weight for the Army?

The U.S. Army stipulates that you must have a body fat percentage of 20 percent to 24 percent if you are a man and 30 percent to 34 percent if you are a woman, depending on age. Even if you fall within that guideline, you might still want to lose weight for the Army to be in better physical condition and promote the healthy image that a soldier should have. Strictly limiting your food intake will cause you to lose weight, but you might lose muscle as well. Keep exercise in the picture to lose weight and maintain fitness.

Instructions

1

Calculate the number of calories you should eat to lose weight. To lose weight, you need to eat fewer calories than you use in your daily life and through exercise. You should never eat less than 1,200 calories if you're a woman and 1,500 calories if you are a man.

To calculate the minimum number of calories you should be eating to lose weight, take your target weight, and multiply it by 10. Then, to get the top level of your caloric range, multiply this number by 1.5 if you are active and 1.2 if you are moderately active. For example, if your goal weight is 160, you would start by multiplying that by 10 to get 1,600 calories as the bottom of your range; then if you are moderately active---you exercise a few hours a week---multiply by 1.2 to get 1,920. Thus, you should eat between 1,600 and 1,920 calories.

2

Make your calories count by choosing healthful, low-calorie foods. By filling up on raw vegetables and fruits, you eat fewer calories overall. Additionally, choose whole grains over refined foods to keep you satisfied longer. Feeding your body properly---instead of eating junk---help you have energy to get the exercise you need for the Army.

3

Measure and track the foods you eat. Some people can lose weight simply by changing their diet to healthier foods. Most people, however, need to pay attention to what they eat. Measuring foods helps you control portion size and eat fewer calories. You'll also know that you are eating enough calories to fuel your body but few enough to lose weight.

4

Start running. You'll burn a high number of calories---as many as 600 per hour or more---when you run. Additionally, your military training will include running, so it helps to get in shape ahead of time. If you aren't currently able to run, start a program like the Couch to 5K program that allows you to alternate walking and running, gradually building your way up.

5

Increase your muscle mass with weightlifting. As you lose weight, make sure you are not losing muscle as well, which would make your Army training difficult. Spend 30 to 60 minutes three times a week lifting weights.