How to Lose 18 Pounds
- 1). Create a time-bound goal. The maximum recommended rate of healthy weight loss is 2 lb. per week. Since your weight loss goal is 18 lb., that means you should spread the weight loss out over a period of nine weeks.
- 2). Calculate your calorie deficit. It takes a calorie deficit of 500 calories (meaning you expend 500 more calories than you consume) per day to lose 1 lb. per week. To lose 2 lb. per week, you'll need a calorie deficit of 1,000 calories. Use a calorie calculator to determine how many calories you need to maintain your current weight. You can find good online calculators, like calorieneedscalculator.com. Subtract 1,000 from the number of calories needed to maintain your weight. The resulting number represents the maximum number of calories you can eat per day and still lose 2 lb. each week.
- 3). Record your eating habits in a journal. Use that information to change your diet to reflect the maximum number of calories you can eat and still lose 2 lb. per week. Eat foods that are high in fiber and nutrients, such as leafy vegetables, legumes, fruits and complex carbohydrates. Also, consume foods that contain lean protein, such as poultry, fish, fruits and low-fat dairy. Stay within your calorie intake amount by checking nutrition labels.
- 4). Exercise on a daily basis. The more active you are, the more calories you burn and the more weight you will lose. Run, swim, play basketball or go cycling for good aerobic exercise. Drink at least 3 liters of water per day. This will help you replenish fluids and fill your stomach so you aren't as tempted to fill it with food.
