If you're an Illinois resident and want to lose weight, you can take advantage of the state's natural scenery to inspire your workouts. Illinois offers lots of flat lands that are ideal for biking, walking and running. Many urban parks also offer scenic routes in the teeming metropolis of Chicago. The winding trail along Lake Michigan and through Lincoln Park attracts a steady stream of cyclists, roller-bladers and foot traffic to the Windy City. Combining your exercise program with a healthy eating plan will help you lose weight and keep it off.
Step 1
Eat a nutritious diet that is low in "bad" fats -- saturated and trans fats. Bad fats are high in calories and occur in food such as fried fast foods, pre-packaged desserts and red meat. Incorporate items from all of the food groups in your diet, including grains, vegetables, meat and beans, fruit and dairy. You can use the U.S. Department of Agriculture's My Pyramid Planner to help you figure out how much to eat based on your weight-loss goal, age and height. Eating nutritiously will help you feel full and energized, making you less likely to binge on empty-calorie snacks and meals.
Step 2
Do cardiovascular exercise for at least 30 minutes five times a week, the American College of Sports Medicine advises. Cardio activities strengthen your heart and muscles, as well as burn calories, helping with weight loss. If you want to exercise outdoors, try walking, running, cycling, rollerblading, soccer or tennis. During the cold winter months, join a gym or use a treadmill, elliptical machine or stationary bike indoors.
Step 3
Add intensity or time to your cardio workouts to burn more calories. If you are 150 lbs. and bicycle at a 12- to 14-mile-per-hour pace for 30 minutes, you will burn 297 calories. If you increase the intensity by going faster, at 14 to 16 miles per hour, you will burn 360 calories. By adding time and bicycling at 12 to 14 miles per hour for 45 minutes, you will burn 445 calories. You can use the principle of time and intensity for any type of cardio workout.
Step 4
Do strength training twice a week by completing 8 to 12 reps of 8 to 10 exercises. Use free weights, weight machines or your own body weight for resistance. Do exercises that work all of your major muscle groups, including arms, legs and torso. Resistance training boosts your metabolism, which will help you burn more calories and lose weight faster.
Step 5
Train for a local race or athletic event. The Chicago Marathon is a popular 26.2-mile race through the streets of downtown Chicago and along Lake Michigan. The event, held in October, draws thousands of runners and spectators from around the world each year and includes training programs and encouraging stories to help you stay motivated. If you're not ready for marathon distances, there are many running, biking or triathlon races held in Illinois throughout the year that can help you stay in shape and have fun. Check your local newspaper or city's website for information on specific events and distances.
Tips and Warnings
- Keep your workouts from getting boring by listening to music. Create an upbeat workout soundtrack to keep you pumped up. Track your weight-loss progress by using a journal or blog to record your measurements and workouts.
- Consult your doctor before beginning a diet and exercise program.
Things You'll Need
- Workout clothes
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