You can lose weight without changing your diet. Although it's wise to stay away from fatty and processed foods, you can concentrate on exercise, weightlifting and cardiovascular training to increase your heart rate, increase metabolism and lose weight.
Step 1
Do interval training in order to get your heart rate up, increase your metabolism and burn calories. Interval training is speed training. It can be done on the running track, riding a bicycle, riding a stationary bike or in a swimming pool. In interval training, you work as hard as you can over short bursts of various lengths in order to burn calories. If you want to do your interval training as a runner, go to a high school or college track and mark off distances of 90, 80, 70 and 60 yards. Go to the starting line and do a 90-yard sprint. Follow that sprint with an 80-yard sprint. Complete the four-pack of sprints by racing 70 and 60 yards following the first two sprints. Take a two-minute break and run another set of sprints. Do one more double set of sprints before you leave the track. Do this four or five times per week.
Step 2
Start lifting weights to cut fat from your body and lose weight. It's best to work with free weights to do curls, bench presses and dead lifts, but you can only work with free weights if you have a partner who can spot you. If not, do circuit training on a Nautilus system to work your shoulders, arms, chest, abdomen, buttocks, thighs and calf muscles. This builds strength and also burns calories and fat. This helps you drop weight. Do this four or five times per week.
Step 3
Do aerobic exercise to burn additional fat and drop even more weight. Step aerobics with a class or a video may be your best option. For a 20- to 30-minute routine, do aerobic exercise involving a step to get your heart rate up and burn significant calories. With step aerobics you do various exercises to the beat of music while standing on a step that can vary in height. Do this four or five times per week.
Step 4
Drink plenty of water. You should drink at least eight bottles of water per day totaling at least 64 oz. Water is better for you than sports drinks or any other beverage. This keeps muscles, tendons and joints lubricated and able to recover from heavy-duty workouts.
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