Excess weight can be hazardous to your health, leading to serious complications such as type 2 diabetes, fatty liver disease, cardiovascular disease and stroke. Because these medical conditions can be life-threatening, it is extremely important to understand how you can effectively lose weight. Fortunately, you can make lifestyle adjustments all on your own without the aid of a weight loss program, gym membership or personal trainer.
Step 1
Exercise at least five times a week. Everyone's heard this before, but it can be difficult to fit exercise into your routine, especially when you're trying to do it every day. Divide your workouts into shorter sessions to accommodate your schedule. Three 10-minute workouts are just as good as a 30-minute workout, and they boost your metabolism for about two hours afterward. Consider walking up and down stairs for 10 minutes or walking around your office building or house every two hours.
Step 2
Strength train three times a week to help build muscle and increase your metabolism. According to Miriam Nelson, author of "Strong Women Stay Slim", you can burn 44 percent more fat with weight training then with dieting alone, reports Diet Channel.
Step 3
Eat five or six meals small every day instead of three large ones. The website for "Reader's Digest" explains that this will help to keep you fuller longer and keep your blood sugar levels steady so that you do not overeat.
Step 4
Snack on bananas. They contain potassium, which can help rev your metabolism and shed unwanted weight. In addition, bananas help regulate body water --- if you are dehydrated, your body will burn fewer calories during dieting and exercise.
Step 5
Focus on having a healthier body rather than losing weight. Don't think about what foods will damage your diet --- instead concentrate on what foods you can eat. According to Diet Channel, this can keep you from losing motivation and help you to maintain any weight loss.
Tips and Warnings
- Keep a food diary, recording how much you ate, what you ate, your hunger levels before and after eating and any emotions or feelings related to mealtimes. A diary can help you identify any issues or emotions that are causing you to overeat and help you to recognize eating patterns that need to be adjusted.
- Try to avoid eating white foods such as white bread and rice. "Reader's Digest" warns that these types of foods contain simple carbohydrates that can cause blood sugar levels to fluctuate, leading to overeating and weight gain. Instead, choose whole-grain products and brown rice.
Things You'll Need
- Free weights
- Bananas
- Healthy foods such as lean meats, low-fat dairy products, whole-grain products, fruits and vegetables
- Small notebook
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