Weight loss isn’t rocket science. If you wish to lose weight, then you must encourage your body to tap into its fatty reserve, which is comprised of unused calories. Be aware that one pound of fat equals about 3,500 calories, so you can achieve this fat loss by reducing the number of calories you eat by 500 to 1,000 per day. Once you’re on a healthy diet nutrition plan, you should incorporate 60 minutes of exercise into your schedule, at least three days a week. If you encounter steady weight reduction of 1 to 2 pounds per week, then you’ll be more likely to keep it off.

As you begin your weight loss initiative, try to assess your situation. What are your weaknesses? Do you cook with butter and olive oil too often? Are you a sucker for fast food or frozen entrees? Do you suck back carbonated beverages or alcohol like it’s your job? Are cakes, cookies and sugary snack foods your weakness, or do you have a hard time saying “no” to pasta and bread?

Keeping a food diary is a good way to begin your task because then you can identify what your habits are. Perhaps you can even share your food diary with a licensed nutritionist, who can show you where you’ve gone wrong. Healthy eating doesn’t mean “giving up” your favorite foods entirely, but rather, consuming them less often, eating smaller portions and/or trying lower calorie versions of the same foods.

In addition to healthy eating, your weight loss plan will require some exercise. It’s recommended that you spend 30 to 60 minutes, three to four times per week doing moderate exercise. Moderate workouts may include a brisk 15-minute mile walk, raking or lawn mowing, shoveling snow, playing with children at the park or taking a casual bike ride.

Vigorous activity like running, swimming laps, rollerblading, cross-country skiing, aerobics, competitive sports and jumping rope are also important types of fat-burning exercise options. While it is possible to curb weight gain simply by dieting, adding exercise into your schedule helps increase your calorie deficit so you can lose more weight, in addition to helping you sculpt your body, prevent illness and live a healthier life.

Once you’ve reached your weight loss goals through healthy eating and exercise, you can keep off the pounds by following these simple tips. First, continue to watch your diet. Most people try to continue following a reduced-calorie diet even after they’ve reached their target weight. Eating consistently and always eating a balanced breakfast are essential components of keeping your weight steady.

Secondly, stay active. The healthiest individuals try to squeeze in an hour of exercise each day, whether it’s a solid block of intense cardio or perhaps three brisk 20-minute walks. Lastly, stay on course by talking with friends and family about your progress. A caring partner can really keep you motivated to stay fit and trim for life!

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