1. Monitor your diet very carefully and exactly : Monitor every calorie you take in. That means food, drinks and even a piece of gum or hard candy. There are a number of greAt apps out not to help you do this. Keep a meticulous record of what you are putting into your body and don't lie to yourself. If you eat a Twinkie at 3am log it!
2. Whenever there is an opportunity for additional activity take it : If someone asks you to do the dishes, do it. Take out the garbage, Do it and do curls on the way with the bag. If your spin instructor says add more tension if you want to, do it. If there are leaves to rake, go outside and do it. When additional opportunities to burn a calorie here of there present themselves then you must do it. In addition time spent doing a physical activity will be time you are not eating.
3. Exercise at high intensity for an hour at least 6 days a week : Exercise at an intensity that makes you sweat for at least an hour 6 days a week. Run, bike, weight lift do Zumba if you want but make sure your heart rate is up and you are sweating and need to shower after it is over.
4. Take in less calories than you are expending : This is probably the most important step and the easiest to take for granted. After a day of so you will know how many calories you are taking in from your meticulous logging and how many you are expending. eat and drink at least 300 calories less than you are expending. Don't cheat. Do it every day.
5. Find a hobby that distracts you from hunger and the desire to eat in boredom : Find an activity that will occupy your time and that does not involve food. Learn to play the guitar. Learn a new language. Learn to paint. Even better take up a sport like basketball, raquetball or even yoga. All of the last activities take up time that you may have normally been eating and have the added benefit of burning calories.
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