A decision to lose weight benefits your body through more than just reduced fat and better-fitting clothes. Maintaining a healthy weight also lowers your risk for serious health conditions like heart disease and stroke. Follow some proven methods for weight loss within the United States to ensure your long-term health.
Step 1
Find a local gym. Most communities in the United States have fitness centers or gyms that offer weightlifting machines or free weights like barbells that help you build muscle. Your body's ability to burn calories increases as your muscle mass grows.
Step 2
Eat your veggies raw, steamed or broiled. Vegetables like peppers and asparagus spice up any plate with flavor and color that won't make you regret stepping on the scale.
Step 3
Break in your new sneakers. Walking by the lake or even hiking on a mountain trail in Tennessee or Colorado are aerobic activities that aid your weight loss and also enhance the overall function of your body. Aim to perform aerobic activity on most days of the week for up to 60 minutes.
Step 4
Taste the real thing. Eating an orange instead of reaching for a 12 oz glass of orange juice cuts your sugar consumption in half.
Step 5
Push your way to a thin figure. Push-ups, squats, abdominal crunches and pull-ups are body weight exercises that complement weight lifting by increasing your muscle mass and calorie-burning ability.
Step 6
Bypass the white bread. Using whole grain breads to make your sandwich results in a longer fullness feeling that lowers your snack cravings.
Step 7
Get wet for your waistline. Swimming in a local pool or even at one of the exotic beaches in Florida or California is an effective aerobic method to get skinny. Riding a bicycle on the beach is also a healthy way to burn calories outdoors.
Step 8
Consume a spoonful of the healthier protein. Beans are rich in protein but free of the fat and cholesterol contained in most meats.
Step 9
Reward yourself with resistance. Give yourself a present for your efforts to lose weight by purchasing a lightweight resistance band at your favorite athletic store. You can stretch the band in a variety of positions to tone your body and burn calories.
Step 10
Reach for the beverage with no calories. Although exercise helps you lose weight, the increased activity can drain your body of fluids and cause dehydration, especially if your workout is on a humid beach. Drink plenty of water and avoid soft drinks or fruit drinks that contain sugar.
Tips and Warnings
- Lower your chance of an injury by stretching the muscles in your body for about five minutes prior to a weight loss workout.
- Adding exercise into your life and changing your diet are healthy steps, but ensure the modifications don't hinder your overall well-being --- especially if you have a heart condition --- by discussing your plans with your physician.
Things You'll Need
- Gym
- Vegetables
- Athletic sneakers
- Orange
- Whole grain bread
- Beans
- Resistance band
- Drinking water
References
- Cleveland Clinic: What Is The Best Type of Aerobic Exercise?
- Harvard Medical School: Walking: Your Steps to Health
- MayoClinic.com: Fitness Basics
- MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
- Harvard Medical School: Carbohydrates: What Should You Eat?
- FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
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