Having excess body weight is more than just a cosmetic issue --- it also contributes to serious medical conditions such as heart disease, high blood pressure, stroke and diabetes. Excess weight can also interfere with daily activities and movement, causing the muscles to weaken from not being used. Fortunately, there are a variety of methods and lifestyle changes that can help encourage weight loss and improve body and muscle strength.
Step 1
Commit to lose weight permanently. MayoClinic.com says that it takes a lot of physical and mental strength to readjust poor habits --- but lifestyle changes need to be permanent in order to lose weight long-term.
Step 2
Change your eating habits by decreasing the amount of calories you consume and eating a variety of plant-based foods such as whole grains, vegetables and fruits. Select low-fat dairy and meat products and cut back on unhealthy saturated fats.
Step 3
Exercise for at least 30 minutes every day, focusing on burning away more calories than what you consume. Incorporate interval training into your workout, where you add boosts of high-intensity exercise into your routine. For example, if jogging, increase your speed to a sprint every five minutes or so.
Step 4
Strength train using your body weight or a set of free weights at least two times a week. Reader's Digest says that this can not only help build muscle, it can burn fat and encourage weight loss.
Step 5
Expect a setback --- the lifestyle changes required for weight loss can be difficult. Do not give up, just start over the next day, reminding yourself that change does not happen all at once.
Tips and Warnings
- When exercising and strength training, the Reader's Digest recommends exhaling during the hardest part of the exercise. For example, for a sit-up, exhale when tensing the abdominal muscles. Do not hold your breath --- this can temporarily raise your blood pressure and cause dizziness. Don't give up if you do not notice body changes right away. It can take approximately six months before you notice visible body improvements.
- The Redbook website warns that stress can make weight loss more difficult. This is because your body releases hormones such as cortisol that can slow the metabolism and increase your appetite. To combat this, find ways to reduce stress every day. Consider taking a bubble bath, reading a good book, listening to favorite music or doing yoga.
