How to Lose 33 Pounds

Excessive weight carries major health risks with it, including high blood pressure, cancer, diabetes and heart disease. At the beginning of a new year, many people make resolutions to exercise, eat healthier and lose excess weight. But what is the best way is to lose weight? And once the weight is off, how can you keep it off? To effectively and safely lose 33 pounds or any amount of weight, you must expend more energy, or calories, than you eat. By following a few basic steps consistently, you can achieve your weight loss goals and achieve a healthier lifestyle.

Instructions

• 1

  Set a reasonable time frame for your weight loss goal. Most people can safely lose one or two pounds a week. At this rate, you can lose 33 pounds in three to four months. Men generally lose weight more quickly than women do.

• 2

  Revamp your diet. Eliminate refined flours and sugars, carbonated beverages and junk foods. Replace these with lean meats, including fish; fruits; vegetables and whole grain products. You must count calories. The U.S. Department of Agriculture recommends that active women consume 2,200 to 2,800 calories a day, while active men should eat 2,800 calories.

• 3

  Increase your daily water intake to at least 64 ounces, or eight, 8-oz. glasses. To ensure accuracy, fill several containers totaling this amount, keep them in the refrigerator and use them throughout the day. Water flushes out your system and rids it of toxins.

• 4

  Exercise. Muscle burns more calories than fat, and it causes your body to continue burning more calories at rest. The American College of Sports Medicine's exercise guidelines for healthy adults under age 65 recommend 30 minutes of moderately intense cardiovascular workouts five days a week or 20 minutes of vigorously intense cardiovascular workouts three days a week. In addition, do eight to 10 different strength training exercises, with eight to 12 repetitions of each exercise two times per week.