减肥是为了避免多种健康后果，例如2型糖尿病，高血压甚至某些类型的癌症，以及增强自尊和信心。通过食用正确的食物并适当锻炼，您将减轻体重，而生活方式和能量水平会显着改善。减肥与消耗更多的卡路里一样简单，但与寻找意志力，知识和决心这样做的具有挑战性。
第1步
将减肥目标分为较小，更易于管理的目标。在八个月内减掉70磅意味着每月减掉约8至9磅。进一步分解，您需要每周减掉2磅。
第2步
Calculate the calorie deficit per day to lose 2 pounds a week. One pound of body weight is approximately 3,500 calories. Therefore, you need to eliminate 7,000 calories to lose 2 pounds per week, so you must create a calorie deficit of 1,000 calories a day.
步骤3
Eliminate 500 calories a day from your diet. Plan a daily menu of 1,200 to 1,800 calories that incorporates 50 percent vegetables and fruits; 25 percent complex carbohydrates, such as whole grain bread, brown rice and sweet potatoes; and 25 percent low-fat proteins, such as chicken, lean beef and beans. Start your day with a protein-filled breakfast, like a hard boiled egg or whole wheat toast and peanut butter. Eat small meals throughout the day that include both protein and fat, which take longer to digest.
第四步
定期锻炼再燃烧500卡路里。旨在通过有氧运动，慢跑，跳绳，骑自行车或游泳等有氧活动进行四到六天。疾病控制与预防中心建议每天进行60至90分钟的有氧活动，或每周300分钟，当您努力减肥时。
步骤5
Incorporate a strength training program into your exercise routine. Building muscles boosts your metabolism and keeps your body burning calories after your workout. Begin with a set of eight to 10 repetitions for each exercise, such as crunches, squats, lunges and pushups. Gradually add more sets and light weights or use an exercise machine. Strength train two to three times a week, allowing your body time to recover if you're sore.
步骤6
参与支持小组，让他们知道您的目标是什么。拥有朋友和家人的安全网有助于保持您的步伐并防止您放弃。
步骤7
每周有一天拿起您的手臂，胸部，腰，臀部和大腿测量，并体重自己。最好在吃完饭前早上称重自己。跟踪日记中饮食，日常卡路里，测量和磅。
您需要的东西
计重秤
杂志
Tip
如果您开始平稳，请更改您的锻炼程序。经过四到六周的同一例程，您的身体已经适应，现在需要刷新它。
每一个燃烧的卡路里计数，因此请保持身体的运动。沿楼梯而不是电梯，步行或自行车上班，或在电视上商业休息期间进行体重运动。
计算卡路里时，不要忘记调味品和饮料。卡路里可以以运动饮料，苏打水，蛋黄酱和沙拉敷料的形式潜入饮食。
培训师可以帮助您计划适当的力量训练，并向您展示每次练习的适当形式。
警告
锻炼时头晕，意识丧失或呼吸困难是严重的条件。如果发生的话，请停止锻炼。
在开始新的锻炼计划或饮食之前，请咨询您的医生。