To reduce your weight you have to burn more calories than you take in on a daily basis. Burning calories can be done by incorporating cardiovascular training into your routine or taking up weight training. Your diet also plays an important part in your weight loss efforts. If you eat too many fattening, sugary foods, you won't lose weight, even if you exercise. Eating frequently keeps you satiated so you don't overeat or give into result-sabotaging cravings.
Reduce your daily caloric intake by 500 to 1,000 calories to lose 1 to 2 lbs. per week. The MedlinePlus website states that losing more than 2 lbs. per week is weight loss from water and lean muscle; not from fat. Your body thinks it's starving, making if hold onto fat.2
Eat a small meal every two to three hours to feed your body constant nutrition and keep your blood sugar levels stable. Prepare up to six meals ahead of time so you are less likely to fall off your diet. Purchase plastic containers so you can easily take meals with you.3
Schedule the times when you eat and eat meals at the same time each day. Make meal time a daily routine because you will be less likely to forget to eat or skip meals.4
Watch your portion size when eating frequently because losing weight by eating often only works if you eat small meals. Divide your breakfast, lunch and dinner in half to easily create six smaller meals. Ask for only half a meal in restaurants, take part of your meal to go or share a meal with a friend.5
Take 30 to 60 minutes of each day to do cardiovascular exercise which will rev up your metabolism and burn fat. Add full body weight training to your exercise routine, two days of the week to sculpt and increase muscle tissue which keeps your body converting food into energy all day long, even when you are resting.