Losing weight and keeping it off requires a long-term commitment to healthful habits, such as eating a balanced diet and getting regular exercise. While physical activity can only get you so far without a proper diet, exercise can help you build a calorie deficit necessary to shed pounds and inches.
Aerobic Exercise
In order to lose a pound per week, you need to create a deficit of 500 calories per day. Aerobic exercises, such as walking, jogging, biking or dancing get your heart rate up to help you accomplish this. MayoClinic.com recommends getting 30 to 60 minutes of moderately intense physical activity most days of the week.
Try HIIT
HIIT, or high-intensity interval training involves short periods of very high-intensity exercise spaced with lower- intensity recovery periods. Any cardio activity can be transformed into HIIT by gauging your intensity level. For example, warm up for five minutes by jogging at an intensity level of two or three out of ten. Gradually work your way up to an intensity level of five. Alternate between a minute of running at a eight or nine intensity level and two minutes at an intensity level of five or six. You'll increase your aerobic capacity in a shorter time than longer, moderate-intensity cardio, and you'll give your body a metabolism boost for the rest of the day.
Build New Muscle
As you increase your muscle mass, you also increase the number of calories your body burns at rest. Muscle tissue burns more calories than fat tissue, so more muscles equals easier weight management, says the American Council on Exercise, or ACE. Make sure to work every major muscle group, and perform each exercise with enough resistance to fatigue your muscles in a single set of eight to 12 repetitions. Give your body at least a full day to recover between workouts.
Change Things Up
Keep your motivation level high by changing up your routine frequently. By varying the types of exercises you do, for both cardio and strength training, you'll prevent boredom and keep your body continuously adapting to each new exercise.
Grab A Buddy
Exercising with a friend is a free way to up your motivation level, and you'll always have someone there to push you to give it your all. Once you've shed a few inches, you and your workout buddy can celebrate your collective accomplishments together.
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