More than two-thirds of American adults are overweight or obese, according to the Weight-control Information Network. With so many people shouldering the burden of excess weight, weight-loss programs are booming. But there are many diet and fitness fads that promise immediate results, and a lot of these programs are not only expensive but also ineffective. You can lose weight with exercise and a healthy lifestyle, and create your own free weight-loss plan with some basic knowledge.
Weight Loss 101
To lose weight, you need to burn more calories than you consume. A pound of fat is equivalent to about 3,500 calories, so if you burn an extra 500 calories a day, you will lose 1 lb. per week. The Centers for Disease Control and Prevention recommends losing 1 to 2 lbs. of weight per week for a healthy rate of weight loss. If you lose weight more rapidly, you will be more likely to gain it back and put yourself at a higher risk for having diet deficiencies or overworking your body with too much exercise.
Aerobic Exercise Options
Cardiovascular exercise elevates your heart rate continuously for a sustained period. Cardio exercise should be the staple of your weight-loss workout program, because aerobic activities burn calories and elevate your metabolism. You can do a variety of free cardio exercises, ranging from those that require no equipment beyond comfortable workout clothes -- such as walking or running -- to activities that require just a ball -- such as soccer. If you already have a bicycle, elliptical machine, stationary bike or belong to a gym, you have other options for free cardio exercises, including cycling, stair stepping and aerobics classes. Choose an exercise you enjoy so you will be more likely to stick with your weight-loss program.
Cardio Exercise Guidelines
The American College of Sports Medicine advises doing 30 minutes of moderately intense cardio exercise five times a week to stay healthy. If you want to burn more calories to facilitate more weight loss, step up the intensity or duration of your workouts. If you normally walk, for instance, do a workout incorporating two minutes of running alternating with five minutes of walking, until you reach 30 minutes of exercise. If you usually cycle for 30 minutes, try going for 45 minutes twice a week to burn more calories.
Strength Training
Add strength training to your exercise program to build lean muscle mass, which burns calories faster than fat. Resistance training also accelerates your metabolism so you can burn more calories even while resting. Do strength training twice a week to reap the health benefits. If you do not have access to weight machines or free weights, you can work out for free by using use your own body weight for resistance. Do exercises that work all of your major muscle groups, including your arms, legs and torso. Without weights, you can do squats, lunges, push-ups, crunches and back extensions. If you have weights, try bicep curls, triceps extensions, chest press, shoulder press and squats with weights.
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