Create a specific long-term weight-loss goal, your method for achieving the goal and short-term tasks you need to accomplish to meet that goal. Record your goal and tasks in a food and fitness journal to keep track of your success. Medical professionals recommend losing no more than 2 lbs. a week but you should consult your physician for specifics based on your health.
Count calories consumed per day. Foods containing carbohydrates, protein or fat are sources of calories. For every 1 g of carbohydrate or protein you
consume you also take in 4 calories. For every 1 g of fat you consume you take in 9 calories and for every 1 g of alcohol you consume you take in 7 calories. Check nutrition facts labels for calories per serving size of the foods you eat and write you food calories down in the journal to keep track.
Count calories you burn from exercise each day. You can burn 100 to 500 calories every day by engaging in at least 30 minutes of exercise. Double what you burn by working out for a full hour. Go for a daily walk, take a kickboxing class, ride a bike or try various cardio machines at the gym to boost your daily calorie burn.
Total your calories consumed and calories burned from exercise and record the result in your journal. At the end of each day calculate your calories consumed from food and the calories you burned with exercise. The total should not exceed your daily goal for calorie intake. If you take in more calories than intended, you might need to change your food consumption, reduce your portions or add more exercise.