How to Lose 28 Pounds

Finding an effective method to lose weight is a challenge for many. Although there are many ways to lose weight, not all of them have been shown to produce effective and long term results. Losing 28 pounds can be difficult, but it is not impossible. By following these strategies you can be well on your way to a fitter, more healthier you.

Things You'll Need

• Journal or blank notebook
• Healthy cookbooks
• Tupperware
• Supportive friends or family members
• Exercise clothes
• Running shoes

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Instructions

• 1

  Set small goals. Break the amount of weight you want to lose into small manageable goals. Aim to lose one to one and a half pounds a week. Losing weight takes time. Remember that long term results cannot be achieved overnight.

• 2

  Make yourself accountable to others. Communicate your goals to close friends and family. Doing so will give you the support and encouragement you will need to reach your weight loss goal.

• 3

  Keep a food diary. Keeping track of the food you consume shows you where you can make healthy changes to your diet. Identify and target those times that you are making bad food choices or eating more. Use a food diary to plan your meals ahead of time to avoid making these mistakes.

• 4

  Reduce your intake of calories Begin an exercise routine of a minimum of 150 minutes of exercise a week. Find an exercise you like to do and experiment with others you have yet to try. Make sure you include variety to maximize the effectiveness of your workouts and to ensure you do not get bored. Ideally, mix your workouts up with a combination of light, moderate and very active activity. Work exercise into your daily life. Take the stairs instead of the elevator for example or walk to work instead of driving.

• 5

  Eat in moderation. Allow yourself small treats in moderation to reward yourself for weight goals reached. Eat frequently to raise your metabolism and maximize the amount of calories burnt. While most people can lose weight consuming 1,500 calories a day, this rate varies greatly depending on your gender, metabolism and rate of physical activity.

• 6

  Make healthy food choices.Increase both your variety and consumption of fruit and vegetables. Become familiar with food labels and watch your intake of salt and sugar. Many products that are low in fat can be high in sodium, such as soups. Drink lots of water and drink all other liquids in moderation, including diet drinks which can trigger sugar cravings. Increase your intake of fiber to help stave off hunger. Lastly, make sure to eat a large breakfast each morning. This is one of the most effective ways to increase your metabolism and minimize overeating throughout the day.