Weight loss is something that you might have been struggling with your whole life. Some people never have to worry about it, because they are born with a lean body and they can eat whatever they want without gaining a single pound. But this is the exception, rather than the norm. If you are looking to drop some excess weight, you can do this by following some key steps that involve diet, exercise and discipline.
Step 1
Cut back on your calories. In order to effectively lose weight, you must create a caloric deficit where you are burning more calories than you are consuming. To lose 1 lb., you must burn 3500 calories. You can achieve a weekly 1 lb. weight loss by eating 500 less calories a day.
Step 2
Make sure that your calories are clean. Eliminate foods that are high in saturated fat and sugar from your diet. This includes deep fried foods, fast food, red meat, processed meats, whole fat milk products and commercial baked goods. Eat nutrient-rich foods instead like fruits, vegetables, lean meats, fish, nuts, seeds, beans and whole grains.
Step 3
Drink calorie-free water. Calories in the form of liquids and beverages can still add up in your body and contribute to excess weight. Eliminate sweet drinks like tea, soda, fruit juice, milk shakes and flavored lattes. Also cut out the alcohol. Drink water in place of these beverages as it has zero calories, it helps keep you hydrated and it can also help curb your appetite if you eat it right before your meals.
Step 4
Spread your meals out. Instead of eating two to three large meals a day, eat five to six small meals. This can prevent you from overeating, it can help give you sustained energy levels, it can keep you feeling satisfied and it can also help boost your metabolic rate. Make sure that these meals are a balance of protein and carbs. An example of a a meal would be a whole wheat pita with turkey, lettuce, tomato and some olive oil dressing.
Step 5
Build muscle. Weight lifting is an anaerobic activity meaning "without oxygen." Although this type of exercise burns predominately carbs for energy, it can still be beneficial to your weight loss efforts being that muscle is metabolically active tissue. To build muscle, do weight training three times a week on alternating days. Perform exercises that target all of your major muscle groups. Examples are chest presses, shoulder presses, back rows, triceps extension, biceps curls and lunges. Do three to four sets and 10 to 12 reps of each exercise.
Step 6
Go for a run. Aerobic activity is an efficient form of calorie burning exercise. Perform cardio three days a week on alternating days for 45 to 60 minutes. Examples of exercises you can do are running, biking, elliptical training, swimming, kickboxing, rope jumping and walking.
Member Comments