Weight loss is a common desire, and you may want results faster than what time will allow. Weight loss takes time, occurring after consistent dedication to an aerobic exercise plan and accompanying dietary changes. However, by performing the right kinds of exercise and eating a healthy, controlled diet, you can maximize the effectiveness and efficiency of your weight loss routine.
Weight Loss Exercises
Aerobic exercises contribute to weight loss because they help you burn fat. They also boost your metabolism throughout the day, helping you burn calories at a quicker rate. Aerobic exercises include running, jogging, sprinting, cycling or walking. Hula hooping, swimming, jumping rope and racquetball can also provide an aerobic workout. If at the gym, look to treadmills, stationary bikes, lap pools and elliptical trainers, as well as a small bench for step aerobics. For outdoor activities, try cross-country skiing, rowing and rock climbing. If at home, try dancing or step aerobics, which you can perform using a small, sturdy bench or your staircase. Each of these burns a different amount of calories, but expect to burn anywhere from 145 to 300 calories per 30-minute session.
Exercise Intensities
Perform aerobic exercises at a high intensity for rapid calorie burn, as well as a strong boost in your metabolism. These exercises are done using interval training, in which you perform 20 to 30 minutes of multiple exercises, alternating the exercise every eight to 10 minutes. For high-intensity interval training, choose exercises with quick starts and explosive movements such as sprinting, step aerobics and cycling. In contrast, perform low-intensity aerobics for 45 minutes to an hour to burn existing body fat, not just the energy-providing carbohydrates you ate before the workout. This slower pace causes less stress on the joints, and should be performed as one exercise per session. Exercise most days of the week, alternating between intensities each day.
Dietary Alterations
When your body takes in fewer calories than it burns, you lose weight. A healthy, controlled diet contributes to this caloric deficit. Try substituting certain foods, such as empty-calorie sodas and cookies, with healthier alternatives. Also, read labels to ensure that "low-fat" also means "low-calorie." While these tips may help, note that dietary alterations depend on numerous factors, such as health, diet and physical activity levels. Consult your doctor for proper dietary recommendations based on your specific needs.
Considerations
Weight loss doesn't happen quickly. Initiating a weight loss regimen means you understand the long-term commitment and dedication required to modify your behaviors and maintain your routine. It also means that you maintain realistic goals when approaching weight loss so that you can achieve and maintain a healthy body weight.
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