Burn more calories than you consume. If this sounds simple it’s because it is! And yet a lot of people don’t act on this simple truth. This doesn’t mean skipping meals because that will slow your metabolism and force your body to use your muscles for energy instead of your body fat. This is a vicious cycle, the less muscle you have, the more your metabolism slows down.
Eat small but frequent meals throughout the day. In order to keep an even level of blood sugar, you have to eat small, balanced meals. By eating often, say at every 3 hourly intervals, your body will think that food is abundant and therefore less likely to store body fat for emergency. Remember to be aware of your portion sizes so as not to consume more calories than you expand.
Your weight loss journey is only as effective as the level of discipline you have. Any program can work if the person is committed enough to follow the dietary and exercising prescriptions. The bottom line is that you will gain weight again if you don't watch your calorie intake. Eating the proper food in the right proportions is the key to diet success.
How you want to get rid of any unwanted weight is up to you. You can cut 500 calories out of your diet per day, or increase the amount of calories you burn by 500 calories per day. A combination of these two methods is the best way to go.
Add some cardio but you don’t need to go overboard. Doing 45mins on the treadmill every day is a great way to get the weight off quicker. 2 hours is not so great, since you're bound to start losing muscle mass. When and how much cardio depends on the person and their fitness level but avoid cardio sessions more than 1 hour. If you need the punishment do one session in the morning and one in the evening. Also remember to stay in the 65%-70% heart rate zone for optimal fat burn. 20 – 30 minutes is a good starting range. Do your cardio exercises 5-6 times a week if you want to reduce weight or 2-3 times a week for weight maintenance.
Schedule "cheating" days to stay sane. Dieting is no fun. No matter how gung-ho and motivated you are when you start out, you'll have days when everything is darkness and the world is out to get you. Make sure to get a treat once a week on a set day (Saturday is good) as it gives you something to look forward to. If you do mess up during the week its ok your body and increased metabolism can handle it, just don’t make it a habit.
It will normally take a few days or even weeks before you notice any results out of your diet and exercise regimen but stick with it!! Accept the fact it will take a while to see the results and that this is a new direction in your lifestyle, not a quick fix. Remember, if you do nothing then nothing gets done. Say, believe, and act on something...and it gets done