Shedding weight can seem like a difficult task, but in reality, making just a few small changes can allow you to drop pounds. Swapping one behavior pattern for a healthier version will help you slim down, gain more energy, sleep better and prevent unwanted medical conditions, such as heart disease, high blood pressure, high cholesterol, stroke and type 2 diabetes. Even making one change to your diet or exercise program every day can help you burn calories and lose body fat.
Step 1
Reduce your calorie intake every day. Consuming 500 fewer calories per day can result in a one-pound weight loss each week, according to the University of Maryland. Although 500 calories may sound like a lot, it's actually pretty easy to make cuts here and there. "Fitness" magazine suggests measuring your breakfast cereal so that you don't over-pour, swap your calorie-laden coffee drink for a nonfat latte or regular coffee, leave the cheddar cheese off of your salad or sandwich and opt for a dark-chocolate-covered strawberry rather than a chocolate chip cookie.
Step 2
Fill up on whole grains, such as whole-wheat bread, oatmeal, brown rice and quinoa. Whole grains will keep your appetite at bay for longer periods of time due to their high fiber content, and they will also keep your blood sugar levels more stable. This can help your body store less fat as well as increase your energy levels throughout the day.
Step 3
Eat five or six small meals per day. Staying satisfied is a key to weight loss. Hunger not only makes you eat, but it lowers your defenses so that you may be more likely to stray from your diet. Eat every three hours, and foods such as french fries and potato chips will be easier to turn down.
Step 4
Exercise five days per week to help you burn calories and lose body fat. Find a few different activities that you enjoy doing and vary them throughout the week to prevent workout boredom. Try alternating among running, biking (indoor or outdoor), playing tennis, weight lifting and an aerobics dance class.
Step 5
Do yoga to help you shed weight. Along with burning approximately 500 calories in a 90-minute vigorous yoga class, according to Harvard Health Publications, yoga will build muscle mass throughout your body. Yoga will also help you be mindful of your body and your health, which can help inspire you to continue with your diet and exercise program.
Things You'll Need
- Whole grains
- Running shoes
- Gym
- Tennis equipment
- Yoga class
