Permanently losing weight requires an entire lifestyle change, one that incorporates regular physical activity and an acquisition of healthy eating habits. It's ideal if you focus on the day-to-day steps it takes to lose body fat instead of the results. Losing body fat requires consuming fewer calories than you burn, so completing exercise on a consistent basis and consuming an appropriate number of calories will equate to body fat loss over time.
Step 1
Use a scale to determine your current body weight. Record your starting weight. On the same day every week, step on the scale to monitor any changes. Seeing improvements will help keep you motivated, and knowing you are going to be measuring your weight will also help to keep you feeling accountable during the week.
Step 2
Complete 60 minutes of cardiovascular exercise four to six days per week, which is recommended by the American Council on Exercise for body fat loss. Cardiovascular exercise includes activities that require you to maintain submaximal movement over time, such as jogging, swimming and biking.
Step 3
Lift weights two days per week. Lifting weights regularly will help you develop lean muscle. The more lean muscle you have, the faster your resting metabolic rate, which means you'll burn more calories at all times of the day. Lift on either Mondays and Thursdays or Tuesdays and Fridays so that you allow for an adequate amount of time between sessions for muscle recovery. Complete two to three sets of six to 12 repetitions of each chest press, rows, shoulder press, bicep curls, tricep kickback, squats, lunges, deadlifts and abdominal crunch.
Step 4
Calculate the number of calories you should eat every day. Use an online calorie calculator to determine the number of calories that would cause you to maintain your current body weight. Subtract 500 from that value to calculate how many calories you should eat every day to support body fat loss.
Step 5
Make healthy eating and drinking choices so that you consume the appropriate number of calories. Eat primarily fruits, vegetables and other multigrains, and drink primarily water. Limit your portion sizes as necessary.
Tips and Warnings
- If you don't have the time or endurance to complete 60 minutes of cardiovascular exercise, split your exercise time into multiple, shorter workout sessions. Complete 30 minutes in the morning and 30 minutes in the evening, or complete 30 minutes of one activity and switch activities for the second 30-minute period.
- Visit your medical professional prior to participation in any exercise plan.
Things You'll Need
- Scale
- Athletic shoes
- Watch
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