Being at a normal weight comes with distinct health benefits. Your body more effectively circulates blood, your fluid levels are more easily managed and you are less likely to develop diabetes, heart disease, certain cancers and sleep apnea, according to the American Heart Association. When you are 30 pounds above your normal range, the best way to drop this weight is through lifestyle changes. Not only do you need to alter your diet, but you also have to exercise.
Step 1
Track all of your calories for five days to find your average intake. Include both food and liquid calories when you do this. Add all the totals up and divide by five to get a daily average. Reduce this by 500 to 1,000 calories. This will promote one to two pounds of weight loss per week, according to the Centers for Disease Control and Prevention (CDC).
Step 2
Eliminate all the foods in your diet that cause weight gain, such as cakes, crackers, cookies, candy bars, processed meats, creamed sauces and hot fudge sundaes. Eat nothing but nutrient-dense foods such as lean meats, low-fat dairy, eggs, fish, beans, nuts, seeds, whole grains, fruits and vegetables.
Step 3
Increase your meal frequency and eat smaller portions. Aim for five to six meals a day and make sure to start with breakfast. Combine protein and complex carbs at every meal. Baked halibut with long grain rice and steamed broccoli is a meal example. Eating multiple meals will keep your appetite under control and energy levels high.
Step 4
Reduce your liquid calories because they count too. Give up the slushies, milk shakes, processed fruit drinks, lemonade, soda, sweet teas, dessert coffees and alcohol. Drink nothing but water, as it is calorie-free and helps hydrate the body. According to the Institute of Medicine, women should drink about 2.7 liters a day and men should drink about 3.7 liters.
Step 5
Participate in some form of cardio exercise to further increase your caloric deficit. Aim for 45 to 60 minutes of cardio three to four days a week and do something that you enjoy, such as jogging, cycling, kickboxing, elliptical training, stair climbing, in-line skating or step aerobics.
Step 6
Increase your muscle mass to boost your resting metabolic rate. Do exercises that target all of your major muscle groups, such as chest presses, shoulder presses, back rows, tricep extensions, bicep curls and squats. Work out two to three times a week and do 10 to 12 reps in three to four sets of each exercise.
Step 7
Move around more during the day. Take stairs instead of elevators, walk for 10 minutes during your lunch breaks and fidget while you are sitting for long periods of time. Take every opportunity you can to move your body.
Step 8
Step on the scale after a week and see if you lost any weight. Keep doing what you are doing if you have. If you haven't, reduce your caloric intake slightly and increase the duration of your cardio workouts. Keep checking every week to make sure you are progressively losing weight and make adjustments when necessary.
Things You'll Need
- Scale
Member Comments