When outlining a plan to lose weight, consider four stages in order of importance: reducing your calorie intake; increasing your protein intake; consistent cardiovascular exercise; and supplemental resistance training. Each of these steps will contribute an important component to your weight loss effort. By following these steps faithfully, you'll ensure a steady, healthy and relatively bearable pattern of weight loss.
Step 1
Take an inventory of your current diet by writing down every item of food and drink that you consume over a period of several days. Using your calculator and the relevant nutritional information, use this data to determine your average daily caloric intake. Depending on the urgency and magnitude of your desired weight loss, decrease this figure by between 500 and 1,000 calories. Since 3,500 calories is roughly equivalent to 1 lb. of fat, this will allow you to lose between 1 and 2 lbs. per week, MayoClinic.com notes. To achieve this caloric deficit, start by removing simple carbohydrates such as sweets and sugary drinks from your diet. If that isn't enough, proceed to reduce your mealtime portion sizes as required.
Step 2
Replace at least one daily serving of carbohydrates with an equivalent serving of protein. Although protein is generally associated with bulking up, it has also been demonstrated to create a significant degree of appetite suppression in people adjusting to lower calorie diets, according to a study reported in a 2004 edition of the "International Journal of Obesity." In order to increase your protein intake, turn to protein rich staples such as eggs, fish, meat, beans and tofu. If none of these appeal to you, you may also use a whey protein powder.
Step 3
Perform cardiovascular exercise at least three times per week. At first, limit your sessions to 20 to 30 minutes of high intensity activity or approximately 45 minutes of low intensity activity to acclimate your body to the challenge. As your fitness improves, increase the duration and frequency of your cardiovascular exercise sessions appropriately. A consistent routine of cardiovascular exercise will both burn calories directly and help to ensure that your metabolism does not drop as the result of your calorie restricted diet, as a classic study reported in a 1989 edition of the "Medicine & Science in Sports & Exercise" journal reported, thus ensuring a consistent pattern of weight loss.
Step 4
Supplement your cardiovascular exercise regimen with at least two weekly resistance training sessions. Because of your restricted diet, resistance training won't bulk you up, but it will allow your to retain more muscle as you lose fat. This means that you'll exhibit muscular definition sooner than if you opted for cardiovascular training alone. At each workout, concentrate on compound movements such as the bench press, shoulder press, bent over row, squat and deadlift. Perform each of these exercises for eight to 12 repetitions, resting for 60 seconds between sets.
Things You'll Need
- Calculator
- Cardiovascular exercise equipment
- Resistance training equipment
References
- MayoClinic.com: Counting calories: Get back to weight-loss basics
- "International Journal of Obesity"; High protein intake sustains weight maintenance after body weight loss in humans; M.S. Westerterp-Plantenga, et al.; 2004
- "Medicine & Science in Sports & Exercise"; Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction; Paul A. Mole; February 1989
- "American Journal of Clinical Nutrition"; Resistance weight training during caloric restriction enhances lean body weight maintenance; D.L. Ballor et al.; 1988
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