Trying to lose 29 lbs. may take some time, but the results can be worth it in the end. According to the American College of Sports Medicine, healthy weight loss is no more than 1 to 2 lbs. per week. Although it will take you approximately four months to lose the weight, you will be better prepared to maintain your goal or to continue losing weight if you choose.
Step 1
Burn more calories than you consume. You must create a 7,000-calorie deficit to lose 2 lbs. per week. For example, cut 500 calories from your diet and burn 500 calories through exercise every day. Create a larger deficit by cutting or burning more calories. However, the American College of Sports Medicine recommends women consume at least 1,200 calories per day and men 1,800 calories.
Step 2
Get 60 minutes of physical activity five days per week. If you don't have an hour, break the activity into smaller sessions--30 minutes twice a day, 20 minutes three times a day or 10 minutes six times a day. Small bouts of activity are just as effective as one large session. Choose activities you enjoy to make it easier to perform for longer periods of time. For instance, two hours of roller skating can burn more than 800 calories, depending on your weight, according to Health Status Internet Assessments.
Step 3
Incorporate interval training into your physical activities. Interval training alternates between low and high intensity during the activity. For example, walk for two minutes and run for one minute until you complete a mile. Sprint up the stairs and walk down for 10 minutes. Roller-skate at a moderate speed for two minutes and speed skate for 30 seconds. Vigorous exercise burns more calories even if it's for a short period of time, according to the Mayo Clinic.
Step 4
Use resistance training to strengthen muscles. According to the Mayo Clinic, people with muscles burn more calories--even at rest. Weight training, calisthenics, resistance bands or stabilization exercises are all forms of resistance training. Use any activity that causes overload to the musculoskeletal system.
References
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- American College of Sports Medicine: Metabolism is Modifiable with the Right Lifestyle Changes
- American College of Sports Medicine: Self-Esteem, Support Key to Realistic Weight Loss
- Mayo Clinic: Interval Training: Can It Boost Your Calorie-burning Power?
- Mayo Clinic: Metabolism and Weight Loss: How You Burn Calories
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