Unfortunately, there is no magic bullet available to make excess fat easily disappear from your body. However, you can make weight loss easier on you by maximizing your calorie burn during exercise and making some simple dietary changes. If you want to sustain weight loss, aim for a goal of losing 1 to 2 lbs. of fat each week. Speak to your doctor before changing your diet and exercise routine to lose weight.
Step 1
Subtract 250 to 500 calories from your normal daily intake. Keep a food journal to estimate how many calories you are eating on a daily basis. It may be as easy as cutting out a single cheeseburger, a candy bar, a bag of chips or an order of French fries each day to lose weight.
Step 2
Eat a well-rounded diet. Instead of eliminating certain foods altogether, allow for a few treat foods in moderation. This decreases your urge to overeat certain foods. Most of your calories should come from vegetables, fruits, whole grains, lean sources of protein and low-fat or fat-free dairy products.
Step 3
Drink water instead of soft drinks. Switching exclusively to water or other no calorie beverages is another way to lose weight easily. A single can of soda contains an average of 120 to 140 calories. If you replace three cans of soda with water each day, you are taking in approximately 360 to 420 fewer calories each day.
Step 4
Add interval training into your workout routine. Interval training maximizes the amount of calories you burn to drop excess fat as quickly as possible. Instead of maintaining pace throughout a workout, increase and decrease intensity levels frequently. For instance, jog at a steady pace for three minutes and then sprint for two minutes. Repeat this interval for the duration of your workout.
Step 5
Use day-to-day activities to increase your fat burn. Instead of driving to work or school, ride your bike. Take the stairs instead of the elevator. Walk the dog instead of letting it out back.
Things You'll Need
- Food journal
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