STEP 1 Count calories 计算卡路里

Count your calories and keep a journal of your intake. In order to lose weight, you have to burn more calories than you consume.

STEP 2 Eat a balanced diet 均衡饮食

Eat a balanced diet that includes fruits, vegetables, lean meats, beans, nuts, and whole grains.

Eat five to six small meals throughout the day.

STEP 3 Add protein to diet 加入蛋白质

Increase your protein intake to increase metabolism and to build and repair muscle.

STEP 4 Incorporate cardio 结合有氧运动

Incorporate cardio exercises into your program three to four times a week.

Elevate your heart for 30 to 40 minutes without a break to burn fat.

STEP 5 Include weight training 加入举重

Include weight training and core exercises to tone and increase muscle mass.

STEP 6 Repair and build 修复和重建

Repair and rebuild your muscles by giving your body a day to rest. Over-training can hinder your efforts.

STEP 7 Forgive yourself 原谅自己

Forgive yourself if you fall off track. Every day is a new beginning.

You must lose 3,500 excess calories to lose 1 pound of body fat.