You must be in the utmost physical shape to be able to withstand the rigors of joining the army. Not only is army training physically demanding, but your life may be at risk if you are overweight. During military training, you will have to able to perform specific physical activities and meet goals set for cardiovascular and physical fitness. These goals will be easier for you to achieve if you lose weight before you are faced with these challenges. Effective weight loss is achieved through controlling your intake of calories and increasing caloric use with exercise. Losing weight now can save your life later.
Step 1
Change the types of food you eat. Foods that are high in calories, such as candies, cookies, chips, sugary cereals and fatty foods will cause you to gain weight; cutting back on eating these types of foods will promote weight loss. Choose to eat healthier foods, including fruits, vegetables, whole grains, lean meats, low-fat dairy products and legumes. These foods are low in sugar, fat and calories and will promote weight loss.
Step 2
Reduce the amount of food you eat per meal. A pound of fat contains 3500 calories. Therefore, reducing the amount of calories that you consume per day by 500 will allow you to lose one pound per week from dietary changes alone. To help reduce your portion sizes, use a saucer-sized plate instead of large plate to eat from. Put as much food on the saucer-sized plate as you wish, but do not return for a second plate. In addition, eat six small meals per day instead of three large meals.
Step 3
Begin physical exercise training. Begin with a daily walking program, that progresses to a jogging program. Perform body-weight-only exercises to resistance train, such as push-ups, sit-ups, lunges and squats. Start with performing three sets of 10 of each exercise, then progress as you get stronger. You should only resistance train three days per week to give your muscles time to recuperate.
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