Lose weight gradually for permanent weight loss. Crash diets often result in gaining back the weight you lost and more. Low-calorie diets can place the body in a false famine state where your body will lower its metabolism and actually burn fewer calories even when you are eating fewer total calories per day. Develop healthy exercise practices to make weight-loss a normal part of your life.
Exercise Daily
Do some form of cardiovascular exercise daily. This means any activity that will work the heart muscle and the lungs. The heart will get stronger and pump blood more efficiently and the lungs will exchange oxygen for toxins. The American College of Sports Medicine recommends that healthy adults do 30 minutes of cardio five days a week. Doing this will increase your metabolism and burn more calories to speed weight loss. Start with 10 minutes of walking, once to twice a day and add more minutes and different activities, such as biking, hiking or taking your dog for a longer walk.
Include Resistance Training
Add resistance training at least twice a week to build lean muscle mass to burn more calories. The American College of Sports Medicine advises that adults can lose weight with three sessions of vigorous exercise for 20 minutes if they also add two sessions of weight lifting that include 12 exercises. By doing so, you build the lean muscle that will have larger calorie needs and also give you endurance to manage daily stress.
Develop an Exercise Habit
Do short bouts of walking if you really dislike exercise. The National Institutes of Health published a study that showed that short sessions of exercise, done once or more a day can help people lose weight if combined with a sensible, well-rounded diet. Walk for 10 to 15 minutes as you do errands on your lunch hour or carve out that same amount of time to walk after dinner at home or first thing in the morning. Take the stairs instead of elevators when practical and safe. The idea is to develop a daily exercise habit.
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