Weight loss regimens typically include a restricted caloric intake that promotes fat loss combined with physical activity. According to the University of New Mexico (UNM), exercise alone is an effective strategy in reducing weight. The American College of Sports Medicine published a consensus statement in 2000 that exercise alone was not an effective method of weight loss. The American Council On Exercise (ACM) describes the mechanism of weight loss as burning more calories than you consume. Adopting this method of weight loss requires an individual to exercise enough in a day to burn all the calories consumed.
Step 1
Identify your weight loss goal. Health experts at the Mayo Clinic suggest setting a goal of 1 to 2 lbs. per week. Weight that is shed at a faster rate than this may easily return.
Step 2
Count calories if you wish. Register online to take advantage of a free service that will track your calories after you input the food you eat. This can be done using a number of online resources like The Calorie Counter or Spark Fitness.
Step 3
Begin charting your food in your log or journal if you plan to use this component in your work out plan. Transfer these numbers to the calorie counting website. Before your work out, determine your daily total of calories and include the foods you plan to eat for the rest of the day. Use a website like Spark Fitness or Slim Fast to calculate the number of calories you burn naturally to identify what you will need to burn during your work out.
Step 4
Create your work out plan. Include resistance training, like weight lifting, body weight exercises and resistance bands to help build muscle to increase the calories your body burns each day. Cardiovascular exercise like running, walking or climbing stairs should also be included. Many sites, such as Spark Fitness, offer free exercise tips as well as calculators to determine the number of calories you are burning each day.
Step 5
Complete your work out every day. A minimum of 30 minutes of exercise is needed in order to promote other health benefits like heart health and lung strengthening, per the Mayo Clinic. Consistent exercise will help you shed pounds without making dietary changes.
Tips and Warnings
- Increase your water intake to at least 64 oz. Eat breakfast every day to ensure that you have energy to complete your exercise routine. Increase the number of steps you take every day to increase the calories you burn.
- Consult your physician before beginning a weight loss routine if you have any existing health concerns.
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