If you want to lose weight and keep it off, gradual weight loss is the answer. To lose weight, you have to burn more calories than you are eating. Building muscle through strength training will help to increase your metabolism so that you burn more calories even at rest. Eating healthy, natural foods will give you more energy for better performance during your workouts and help you decrease your daily calorie intake. A little dedication, patience and healthy habits will help you shed pounds.
Step 1
Write down your weight loss goal and a deadline date at the end of 12 weeks. Keep a note card with your goals posted on the refrigerator or bathroom mirror to keep you motivated.
Step 2
Take note of all meals in a food journal or online calorie-tracking tools such as LIVESTRONG's My Plate. To lose one to two pounds per week, subtract 500 to 750 calories from your daily calorie totals.
Step 3
Perform circuit training workouts three times per week to get in your cardiovascular exercise and strength training at the same time. Train one exercise per body part for four sets of 10 to 12 repetitions. Do 30 seconds of cardiovascular exercise after each four-set unit, such as jumping rope. You should burn 500 to 600 calories per workout, notes Bodybuilding.com.
Step 4
Fuel your workouts with natural foods, such as lean meats, whole grains, fruits and vegetables to increase your energy levels and help nourish your muscles. Stay away from processed and manipulated foods that are high in sodium and refined sugars, which cause bloating and decrease energy.
Step 5
Track your weight weekly. Weigh yourself first thing in the morning after you use the bathroom for your true weight. Compare the numbers from week to week to track your progress.
Tips and Warnings
- Drink more water to stay hydrated and help minimize dehydration-fueled bloating, which occurs when the body senses a lack of water and holds on to any remaining water.
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