Being overweight or obese puts you at risk for self-esteem issues and health problems. If you have excess fat, you are at greater risk for high blood pressure, high cholesterol, heart disease, diabetes and stroke, according to the American Heart Association. Reduce your weight and tone up by becoming more active and making changes to your diet.
Calorie Reduction
Changing your diet begins with your caloric intake. If you continually eat more calories than your body needs, they will be stored as fat. Since 1 lb. equals 3,500 calories, you need to reduce your caloric intake by 500 to 1,000 calories per day to lose about 1-to-2 lbs. pounds per week, according to the Centers for Disease Control and Prevention. Track your calories for three days, add the numbers together, and divide by three to get your starting average. Make your reduction from this number. For assistance with tracking, use a free online guide, like the one at The Daily Plate.
Healthy Food Options
Your choice of food is another important factor involved with weight loss. Foods that are high in saturated fat, simple sugar, sodium and preservatives should be avoided. This includes processed meats, crackers, cakes, doughnuts, ribs, wings and chips. Choose healthier foods that are high in nutrients like lean meats, fish, venison, whole grains, fruits, vegetables, beans and low-fat dairy products.
Frequent Meals
Eating more frequently will keep your appetite under control, metabolism elevated and energy levels high. When eating your meals, combine a portion of protein and complex carbs with each one to balance them out. A venison steak with steamed Brussels sprouts and brown rice is a balanced meal.
Liquid Calorie Reduction
You can save yourself a great many calories by cutting the beverages from your diet. This includes all beverages that contain empty calories like soda, slushies, milk shakes, sweetened teas, lemonade, beer and wine. Opt for water instead, It is calorie-free, and it also helps hydrate the body. When eating your meals, consume a glass of water to help fill you up and ensure you will not overeat.
Cardiovascular Exercise
To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio, five days a week. If you have a great deal of weight to lose, stick to these guidelines. If you only have a little to lose, work out for 45 to 60 minutes, three days a week. In either case, break up your cardio sessions into smaller bouts throughout the day if you are pressed for time. Accumulated exercise is just as beneficial as one long session. Do a form of cardio that you enjoy, such as walking, running, biking, stair climbing, elliptical training or swimming.
Strength Training
Strength training will not only tone your body, but it will also promote weight loss. This is because muscle is metabolically active tissue. To gain muscle the fastest, resort to compound exercises. This works out more than one muscle at a time. Bench presses, shoulder presses, back-rows, dips, squats and deadlifts are examples. Work out three days a week on alternating days.
Walking at Work
During your lunch breaks, go for 10-minute walks with a co-worker. If you have stairs, incorporate them into your walks. Also, join a recreational sports team in your area and park at the far end of parking lots. These are all tactics to increase your caloric expenditure on a daily basis. Do whatever you can to add more activity to your day.
Treats
To keep yourself from feeling deprived, treat yourself to one unhealthy meal a week. Just make sure to exercise discipline; walk away from the table once you are finished.
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