One pound of body fat equals 3500 calories.To lose one pound, you need to reduce your normal dietary calorie intake by 3500 calories. Physical exercise and a healthy diet are the best ways to lose and keep pounds off, and a gym is not required for this process. The benefits of doing so include better physical and mental well-being.


Step 1

Talk to your health care provider before starting a new weight loss regimen. Ask how much weight you need to lose and what diet and level of exercise would be appropriate for your lifestyle. Find out if you could benefit from the services of a dietician or exercise professional; if so, ask for a referral to one.

Step 2

Determine whether you are able to perform moderate or vigorous aerobic activity. Moderate exercise causes a noticeable increase in your pulse and breathing, but you can still maintain a conversation while doing it. Vigorous activity causes your heart rate to increase substantially and you cannot say more than a few words without stopping for breath.

Step 3

Create your diet plan. Include a breakfast with high-fiber foods such as whole grains. Do not skip any meals, and include 1 or 2 snacks under 200 calories during the day to keep yourself from feeling hungry. Include fresh fruits and vegetables, lean protein and an unrefined grain in your lunch and dinner.

Work the Plan

Step 1

Participate in some form of physical exercise every day. Make your goal either 150 minutes of moderate activity or 75 minutes of vigorous activity per week. The exact amount and intensity of activity needed varies greatly between people, so find the amount that helps you lose the most pounds.

Step 2

Drink healthy liquids and limit sodas and fruit juices with sugar. Avoid diet sodas, which contain artificial sweeteners that, according to some research, may cause sugar cravings. Stay hydrated and maintain a full feeling by drinking 6 to 8 glasses of water per day.

Step 3

Keep track of the food and calories you take in daily. You can decrease your weight by up to 20 pounds by consuming 500 fewer calories per day. This caloric decrease will not reduce your resting metabolism. Lose pounds gradually for the best chance of keeping the weight off permanently.


  • Do not skip meals, especially breakfast. Eating in the morning starts your metabolism and calorie burning for the day.
  • Avoid boredom with your diet and exercise program by including a wide variety of healthy food and activities. Develop a support network that includes friends, family and health care professionals.


  • Examples of moderate exercise include walking a 15-minute mile or biking at a moderate rate. Swimming laps, jumping rope and engaging in most competitive sports involve vigorous activity.
  • Exercise daily even if you have very little time. Your exercise can be broken up into smaller increments; even 10 minute sessions are helpful.


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