The daily onslaught of information about quick-fix exercise gimmicks and weight-loss fads is hard to miss. Are they actually effective and worth the price tag? The answer is usually that the sales pitches are too good to be true. Ultimately, losing weight is not about gimmicks; it’s about taking in fewer calories than you expend. In other words, eat smart and exercise regularly. That’s it. However, the key is how you design your exercise program and nutrition plan to lose weight.
Step 1
Get moving. Doing some form of physical activity on most days is essential for health benefits and weight loss. Choose activities that are convenient, not too strenuous and that you enjoy so that you keep coming back for more. Better yet, enlist a friend to join you for motivation and accountability. The U.S. Department of Health and Human Services recommends doing “aerobic activity for at least 10 minutes at a time” toward a weekly minimum of one hour and 15 minutes of vigorous activity, such as jogging, swimming and biking, or two hours and 30 minutes of moderate activity, such as fast walking, dancing and yard work.
Step 2
Add muscle-strengthening activities to your aerobic routine. Strength training includes exercises such as push-ups, sit-ups and squats, as well as lifting weights and using resistance bands. Whichever mode(s) you choose, target all major muscles—arms, shoulders, chest, upper and lower back, abdominals, butt and legs. Do strength training twice a week, two sets of 10 to 12 repetitions for each muscle group. Building muscle not only improves your overall fitness, but also helps you burn more calories at rest, aiding your weight-loss goals.
Step 3
Plan and prioritize your exercise routine for long-term success. Make time for exercise in your daily and weekly schedule. Think about when you will fit it in, and be realistic—if you’re not a morning person, don’t plan crack-of-dawn workouts. If your weekdays are hectic, squeeze in short sessions on a couple of days during the week, then increase activity on the weekends. Exercising is as beneficial to your health as brushing your teeth, so put it on the same priority level: It must be done.
Step 1
Assess your current eating habits to find areas where you need to improve. Not sure of what constitutes healthy eating? Using free, reputable online tools, such as the USDA’s MyFoodPyramid website, analyze and compare your food intake to established nutritional guidelines and learn the basics of nutrition. To get a better sense of how well you're eating over time, keep track of what you eat on the website for several weeks or months.
Step 2
Make changes based on your food intake assessment, and take it slow. Choose one or two small changes to make each week. If you change too much too soon in your diet, it can be difficult to adjust to and maintain. For example, if you need to decrease your saturated fat intake, choose a couple of culprit foods you eat often and swap them for something low-fat. Practice those changes for a week or so before adding on to your nutritional makeover. Gradually, you'll limit less healthful foods and favor nutritious ones and will gain control of your consumption.
Step 3
Be flexible with and adjust your nutrition plan as needed. Remember that variety and moderation are two major facets of healthy eating. In other words, avoid food ruts and don't become overly restrictive. If you eat well the majority of the time and occasionally allow yourself treats that you crave, you’ll stay on track. Completely cut out the things that you love, however, and you’ll sabotage your nutrition plan by eating everything but what you really want.
Tips and Warnings
- Stick with your exercise program and nutrition plan. Weight loss takes time; there is no quick-fix. Learn about nutrition to better manage portions and choose healthy foods. Change up your exercise program every month or two to stay motivated and improve your fitness and calorie burn: Add time to your aerobic workout, increase the weight in your lifting routine, add another day of exercise each week or try a new activity.
- If you have a health condition or have never exercised before, consult your physician before beginning any exercise program.
Things You'll Need
- Comfortable exercise clothing and sneakers
- Access to a gym, exercise videos or safe place to walk/jog/bike
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