The only way to lose weight is to burn off more calories than you consume, and the best way to achieve that is with a healthy diet coupled with a regular exercise program. Although quick-fix diets, fasting or skipping meals might seem like a quick way to melt off the pounds, the pounds can just as quickly come back unless you opt for a lifestyle change with healthy, active habits.
Cardio
An aerobic workout enhances your cardiovascular health, increases your overall fitness level and burns calories. Aerobic workouts are those that use major muscle groups for a sustained period of time, such as walking, jogging, swimming and riding a bike. Although the general rule for aerobic activity is 2.5 hours of moderate activity each week, up it to a daily 30 minutes of moderate- to high-intensity activity if you're going for weight loss, advises MayoClinic.com. As your fitness level increases and the weight comes off, increase the intensity of your workouts. Higher-intensity workouts burn more calories and keep your metabolism boosted even after you're done exercising.
Strength Training
Adding at least two strength-training workouts each week can lead to quicker and longer-lasting weight-loss results. Lifting weights or working out with resistance bands increases your muscle mass as it burns calories. Muscles burn more calories than fat, and as you build up your muscle mass, you'll also increase your overall metabolic rate. Opt for strength-training exercises that work all your major muscle groups, and give the muscle groups at least one day off between workouts. Start with 12 to 15 repetitions of an exercise for one or two sets, increasing to three sets or a higher weight as your muscles develop.
Diet
Paying attention to what, when and how much you eat can be the key to a healthy diet. Breakfast is vital, as is fueling your body with proper nutrients. Opt for lots of vegetables, fruits and whole grains in addition to at least two servings of low-fat dairy per day. Smaller meals scattered throughout the day burn fuel more efficiently than three larger ones. Cutting down your portion size by as few as 10 percent can make a difference, reports the American Council on Exercise. It also says to keep your fat intake to no more than 35 percent of your overall daily calorie intake, with 7 percent or fewer of those calories coming from saturated fat. Steer clear of salty foods and alcohol for even better results.
Considerations
The best cardio and strength-training program to choose is one that you'll stick with. Try to find activities you enjoy and can commit to doing. Including your friends, family or co-workers in your weight-loss plan can bring you support, encouragement and perhaps even a weight-loss buddy. Keep in mind that you need to burn off an extra 3,500 calories above and beyond what your body normally uses to lose a single pound, according to MayoClinic.com. A slow and steady weight loss of 1 or 2 lbs. per week is a healthy goal. You can sneak calorie-burning activities into your daily routine by walking rather than driving everywhere, parking far from the entrance of your destination and taking the stairs instead of the elevator or escalator. Also consult with your physician to make sure there are no medical reasons for your extra weight and to identify any restrictions your health may place on your weight-loss plan.
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