You can make significant changes in your physique by losing just 10 to 15 pounds. Losing weight takes a little dedication and a well-structured plan of action. Strength training, cardiovascular exercise and healthy eating habits can have you trying on a smaller pant size in a matter of weeks.
Step 1
Record your weight, measurements and body fat. Weigh yourself first thing in the morning after using the bathroom and compare the numbers from week to week. Have your measurements and body fat taken monthly by a fitness professional to minimize room for error. Compare your results to track your progress.
Step 2
Write down everything you eat. Keep a food journal to track your calories and monitor eating trends. To lose one to two pounds per week, subtract 500 calories per day.
Step 3
Perform circuit training 4 days per week to build muscle and melt fat. Circuit training saves time because you combine your cardiovascular exercise and strength training in one workout. Use compound exercises to work major muscle groups at the same time. Perform one exercise per body part for 15 repetitions, then move on to the next body part. Repeat this circuit for 30 minutes. Do not rest in between sets.
Step 4
Eat foods in their whole form. Consume low fat meats, whitefish, salmon, tuna, egg whites and low fat dairy, such as cottage cheese, to aid in muscle recovery. Aim for 1 g of protein per pound of your body weight per day. Eat whole grains, fruits, vegetables, oatmeal and high-fiber cereals to fuel your workouts and keep you fuller longer. Daily recommendations are 25 g of fiber per day for an adult women and 38 g for men, according to MayoClinic.com
Step 5
Consume 5 to 6 small meals per day. Eat every 3 to 4 hours to prevent overeating and to increase your metabolism.
Tips and Warnings
- Drink one gallon of water per day to keep your muscles hydrated and decrease bloating caused by dehydration.
Things You'll Need
- Bathroom scale
- Food journal
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