Losing weight improves your blood cholesterol levels and reduces your risk of both heart disease and type 2 diabetes. Losing weight has other health benefits, such as regulating sleep and energy levels for your body. A good diet and cardiovascular training are crucial to become fit and lose weight. Additionally, cardiovascular exercise helps oxygenate your blood and expands your lung capacity.
Healthful Diet
Step 1
Make a diet plan that includes low-calorie and nutritious foods, such as cooked beans, vegetables, leafy greens, grains in moderation and fruit. You can eat more with less chance of gaining weight by eating low-calorie foods, according to the Mayo Clinic. Fat should not be excluded as it is essential for the functions of your brain, but it must be included in moderation. Avoid any processed, fried or animal fats when possible.
Step 2
Add fiber to your diet. Poor digestion can cause sluggishness and toxicity in the blood, since the elimination process of food is not fast enough. Fiber helps your body relieve any degree of constipation, cleansing your gastrointestinal tract. This will help you have more energy to invest in exercising and sticking with your weight-loss program.
Step 3
Choose healthful snacks such as fruit and skip the pastries. Refined white sugar is high in calories and can add to weight gain, according to the website Women Fitness.
Step 4
Drink at least six 8-ounce glasses of water throughout your day to keep your body hydrated with the new incorporation of exercise into your routine. Water also helps with digestion and helps your body cleanse out toxins.
Exercise
Step 1
Figure out your target heart rate by subtracting your age from the number 226 for women and 220 for men, according to the Walking Site.
Step 2
Incorporate 4 1/2 hours of aerobic exercise per week into your schedule, reaching your target heart rate and keeping it for at least 15 minutes for each workout. According to the Centers for Disease Control and Prevention, this is 2 hours more than minimum amount recommended for adults and seniors, making the extra hours count as part of your weight-loss regimen. Cardiovascular workout includes biking, brisk walking and running.
Step 3
Schedule at least two days of muscle strengthening activities, such as light weightlifting, which according to the CDC will help you remain fit and in good health.
Tips and Warnings
- Keep a diary and include pictures to monitor the changes in your body and your health.
- Consult your doctor before starting any type of diet plan or exercise routine.
Things You'll Need
- Meal plan
- Diary (optional)
- Camera (optional)
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