Tricks To Help You Lose Weight Faster When Exercising

Whether you're just getting started on your weight loss regimen or you're trying to surmount a weight-loss plateau, you're probably looking for a way to get the most out of your exercise routine. Fortunately, you don't have to run a marathon or do hundreds of sit-ups every day to see greater results.

Exercise Every Day

The more you exercise, the more weight you lose. Get at least 30 daily minutes of cardio exercises such as jogging, biking, jumping rope and rollerblading, but aim for 60 to 90 minutes per day for optimum results. Setting aside 30-plus minutes for exercise can be difficult if you have prior commitments. But getting in multiple small sessions also works. Try three 15-minute exercise sessions per day: a jog before breakfast, a walk after lunch and a run with your dog after dinner. Any extra counts, too. Do active housework, tend to a garden, take dance classes and play with your kids.

Exercise in Intervals

You may not have enough stamina to sprint for 60 consecutive minutes, but you will spice up your routine and burn more calories if you pick up the pace off and on during each exercise session. Interval training -- which calls for you to alternate between slower exercise and intense bursts with the same activity -- can also boost your cardiovascular fitness at a faster pace than if you exercised at a lower intensity for the same amount of time. An example: Walk quickly for three minutes and follow each three-minute interval with one minute of jogging or running until you finish your routine.

Train With Weight

Having muscle mass helps you lose weight faster because lean muscle tissue burns off more calories throughout the day than fat tissue. Examples of equipment-free weight-training exercises include squats, lunges, and pushups. You may also invest in equipment such as resistance bands, free weights and weight machines to work various muscle groups. Consult a personal trainer to get help developing a series of exercises that will help you build up all major muscle groups. Complement your cardio sessions with at least 20 minutes of weight training three days per week.

Fuel Up

Your stamina, strength and fat burning capacity will suffer if you don't drink enough water each day. Drink at least 64 oz. per day to help your body metabolize fat and prevent dehydration. Your progress will also be stifled if you try to cut too many calories. Your body perceives a low calorie intake as an emergency and winds down its metabolism to store energy. Talk to your doctor about your desire to lose weight and he can make a safe calorie deprivation recommendation, such as a gradual 500 calories per day to lose approximately 1 lb. per week.

Warning

Steer clear of dietary supplements unless your doctor recommends otherwise. Supplements can come with harmful side effects and most of them aren't cleared for safety and efficacy by the FDA. Supplements may be pulled from shelves if the FDA has enough evidence -- typically from consumers' reports of harmful side effects -- to deem them unsafe.