Ways to Lose Weight

Here are some simple suggestions on ways to lose weight that show how making even the smallest diet changes and adding exercise to your daily routine can drastically increase the number of calories you burn and decrease the number of calories you consume each day.

A Combination of Less Calories and More Exercise

It is possible to reduce weight without exercise, but it's not ideal. Because losing weight typically involves losing muscle as well as fat. And the more muscle we lose, the lower our metabolic rate (the rate we burn calories). Which is why the best weight loss programs encourage you to reduce your calorie-intake and increase your exercise. Point is, if you make regular calorie savings, they add up to significant weight reduction!

Ways to Lose Weight

Advice From the National Weight Control Registry

Medical experts overseeing the US National Weight Control Registry recommend this "small" regular calorie-saving approach to weight management. They emphasise the value of aiming for small but realisable weight loss goals.

Daily Diet and Exercise Suggestion

Reduce Calories

Choose:
1 teaspoon Splenda® (< 5 calories) in your coffee/tea

Instead of:
1 teaspoon of sugar (16)

Save
11 calories

Do this 4 times a day and save: 16,060 calories per year - the equivalent of 4.5 pounds of weight.

Increase Exercise for weight loss

Take a brisk one mile walk (15 minutes) each day. This burns about 100 calories: more, if you weigh more than 150 pounds.

In one year, this burns a total of 36,500 calories - the equivalent of 9.5 pounds of weight.

Weight Loss Results

By adopting these two regular diet and exercise habits, you will save yourself a total of 52,560 calories - the equivalent more than 15 pounds of body fat.

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Weight Loss