Losing 26 pounds in 13 weeks is a tough goal, but it is certainly in the bounds of a healthy and achievable rate. Losing 1 to 2 pounds per week is about right for most people. Regardless, check with your doctor first about what your weight loss goals should be, and how best to safely reach them. Assuming you get the go-ahead, losing 26 pounds in 13 weeks requires cutting 1,000 calories a day from your diet and burning that many additional calories with physical activity. This creates a deficit of 7,000 calories a week, which equals 2 pounds of body fat.
Step 1
Check the serving size and calorie content of the beverages you consume in a typical day, and determine how many daily calories your drinking habits account for. Replace these drinks with water, tea or other calorie-free beverages. Just one drink replacement can get rid of 150 or so calories a day. Eat a piece of fruit in place of a glass of fruit juice.
Step 2
Calculate how many calories you consume in snacks each day. Pick a snack or two to eliminate from your diet. Choose sources of empty calories, preferably. If you find yourself too hungry, have a healthy, low-calorie snack instead. Try fruit, vegetables, a few whole-grain crackers or other items. Don't completely refrain from snacking, because you're more likely to overeat at meals if you go into them exceptionally hungry.
Step 3
Serve yourself smaller portions. While making healthier dietary choices is always best for weight loss and overall health, you don't actually have to change any of the foods you eat to lose weight. Simply taking 25 percent less of all food cuts 1/4 of your calories. This alone often amounts to 500 or more calories a day, or at least 1 of your 2 pounds a week.
Step 4
Spend at least 20 minutes eating a meal. This allows time for your body to recognize that its hunger is satisfied, helping prevent unnecessary second helpings and overeating. Pay attention to your body's hunger signals. This is easier if you focus on enjoying your food, rather than divert your attention with television, surfing online or other activities.
Step 5
Cut calories and saturated fat with smarter protein and dairy selections. Replace red meats with lower-calorie, heart-healthier seafood, skinless poultry and legumes. Buy skim milk and low-fat cheese, yogurt and other dairy items.
Step 6
Add bulk and filling fiber to your meals while reducing calorie content with low-calorie fruit and vegetables. For example, fill your cereal bowl half as high as usual with cereal, then top it off with berries. Pile vegetables into marinara and serve yourself half as much pasta.
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