Short Answer 
To begin losing weight, first assess your daily caloric needs based on personal factors, then create a caloric deficit of 500-1000 calories through dietary changes and increased activity. Committing to a balanced diet and regular exercise is essential for long-term success, and consulting a healthcare provider is advised when making significant changes.
Step 1: Understand Your Caloric Needs
To begin your weight loss journey, it’s crucial to determine your daily caloric needs based on factors like your age, gender, height, and activity level. You can use online calculators or consult a registered dietitian for an accurate assessment. Generally, a sedentary woman weighing 220 pounds may require around 2000-2200 calories daily to maintain her weight.
Step 2: Create a Caloric Deficit
Aiming for a caloric deficit of 500-1000 calories per day can help you lose weight safely and effectively. You can achieve this by making dietary changes and increasing physical activity. For example, if your maintenance calories are 2200, aiming for a calorie intake of 1200-1700 calories could be ideal for weight loss.
Step 3: Commit to a Healthy Lifestyle
Successful weight loss requires long-term dedication to healthy habits. This includes maintaining a balanced diet and incorporating regular exercise into your routine. Always consult with a healthcare provider before making significant changes to ensure that your weight loss plan is safe and appropriate for you.