Spending money on expensive weight machines or diet programs is not necessary to lose weight. Most of these programs leave you without a clue after you reach your goals. This often results in a rebound and you gain all of the weight back. All it takes is clean eating habits, a specialized exercise program and a little dedication to see results.
Step 1
Record your measurements, weight and body fat to track your progress. Have a fitness professional take your measurements and body fat monthly. Do not get stuck on the numbers on the scale because muscle weighs more than fat.
Step 2
Take notes on your meals in a food journal. Write down everything you eat daily to track your eating trends and calories. Cut 500 to 750 calories from each day's calorie load to lose one to two pounds per week.
Step 3
Clean up your eating habits by eating foods in their natural form. Consume proteins such as whitefish, low-fat dairy such as cottage cheese, salmon, soybeans, legumes, lean steak and skinless poultry to nourish your muscles and increase metabolism. Eat fiber-rich foods such as vegetables, complex carbs and fruits to fuel your workouts and keep you fuller longer. Stay away from canned and processed foods, which are high in sodium, sugar and fat.
Step 4
Perform circuit training four times per week to improve your cardiovascular fitness, build muscle and increase your metabolism at the same time. Train one exercise for each body part for four sets of 10 to 12 repetitions, then do one minute of cardio such as burpees or jumping jacks after each exercise.
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