The number of pounds you will need to lose to drop a pants' size will vary depending on the person, but you will likely need to lose at least 5 to 10 pounds. While it is difficult to lose this much weight quickly, it can be done over time with dedication and effort. Combine dietary changes with physical activity for the maximum weight loss.
Reduce your calorie intake. Burning an extra 3,500 calories will result in 1 lb. of fat loss. The lowest intake per day recommended for women is 1,200 calories, while the lowest level recommended for men is 1,500 calories.
Eat better. Substitute low-fat cheese for full-fat cheese. Drink skim milk, not whole milk. Choose lean meats, such as fish, turkey and chicken. Trim any visible fat off meat. Make at least half of your grain products whole grains. Eat more fruits and vegetables. Snack on mixed nuts or chopped vegetables.
Eliminate high-calorie, high-fat foods. Keep cookies, cakes, chips, crackers and baked goods out of your kitchen. Cut back on alcohol. Stop drinking soft drinks. Drink more water instead.
Perform cardio exercises regularly. Aim for 60 to 90 minutes of aerobic activity per day to lose weight. Try swimming, cycling, dancing, jogging or speed walking. Get more physical activity through daily activity as well. For instance, do household chores or take the stairs instead of the elevator. Walk to work instead of driving.
Perform strength-training exercises. They will help to slim your waist and flatten your stomach. Try the "twisting shimmy." Stand tall with feet a few inches apart and knees slightly bent. Lift arms out to sides and relax your shoulders. While sucking abs in, rotate the left hip forward and the right hip back while keeping your rib cage still. Next, rotate your right hip forward and left hip back. Continue rotating forward and back for 60 seconds.
Perform "modified scissors" to tone your abdominal muscles. Lie on your back. Extend your right leg toward the ceiling with your toes pointed. Draw your belly button toward your spine without pressing spine to floor, maintaining natural curvature. Curl your head and shoulders off the floor, holding the right thigh with both hands. Lift your left leg 2 to 6 inches off the floor with your toes pointed. Inhale and pause. Exhale and switch legs. Alternate your legs for 10 to 15 repetitions.
Avoid fad diets, which often lead to quick weight regain. Consult your doctor before beginning any new weight-loss program.
A safe rate of weight loss is 1 to 2 pounds per week.