If you're a Georgia resident who wants to lose weight, you can shed pounds and tone up by taking advantage of the state's varied landscape, which can offer many fitness challenges. Georgia includes a mild climate and wide range of outdoor backdrops for activities, ranging from mountains to rivers. By combining a healthy eating plan with an exercise program that helps you burn calories, you can lose weight and enjoy some of Georgia's natural beauty in the process.
Step 1
Eat a nutritious diet that is low in bad fats -- saturated and trans fats. Consuming foods that are high in nutrients will help you feel fuller and keep your body energized for regular exercise and daily life. Foods that are high in bad fats -- such as processed snack foods and desserts, fried fast foods and red meat -- are loaded with calories that contribute to weight gain.
Step 2
Track your calories with a journal or online tracker. The basic formula for weight loss is consuming less calories than you burn, so monitoring what you eat and how many calories you burn each day can help you tweak your weight loss program to burn extra calories and shed pounds. Free websites such as FitDay can help you calculate and track your calories.
Step 3
Do cardiovascular exercise for 30 minutes five times a week, the American College of Sports Medicine advises. Cardio workouts get your heart pumping and burn calories, which will help you burn more calories than you eat. Choose an activity you enjoy, such as walking, cycling, running, hiking, basketball, tennis or swimming. You can take advantage of the North Georgia Mountains or the many parks throughout Georgia -- such as Piedmont Park in Atlanta -- for hiking, running or canoeing.
Step 4
Strength train twice weekly by doing eight to 12 reps of eight to 10 exercises. Strength training boosts your metabolism, tones your muscles, strengthens bones and increases your lean muscle mass, which burns more calories than fat mass. Choose exercises that target all of your major muscle groups, including your arms, legs and torso. You can use free weights, weight machines or your own body weight for resistance.
Step 5
Add intensity or time to your workouts to burn more calories. If you are 150 lb. and normally run for 30 minutes at 5 mph you burn 288 calories. If you increase your workout to 45 minutes, you will burn 432 calories. If you add intensity by stepping up your pace to 8 mph for 30 minutes, you will burn 458 calories.
Tips and Warnings
- Set realistic weight loss goals. The Centers for Disease Control and Prevention advises losing 1 to 2 lb. a week for a healthy, sustainable rate of weight loss. To boost your motivation, enlist the help of a friend or family member who can hold you accountable and offer encouragement when you need it.
- Consult your doctor before beginning a diet and exercise program. If you experience any sharp or lasting pain while working out, stop and call your doctor.
Things You'll Need
- Comfortable workout clothes
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