If you want to lose weight, typically you want to get rid of the extra pounds as quickly as possible. Fortunately, you can combine a healthy diet with daily exercise to lose up to 2 lbs. a week. To lose up those pounds, you will need to reduce your calories by 1,000 a day through diet and exercise. Check with your doctor before making changes in your exercise or diet plan, particularly if you have a health condition.
Get Moving
Making physical activity a part of your day is crucial if you want to lose as much weight as possible each week. If you are new to fitness, start with as much time as your body can handle, even if it's only 10 or 15 minutes. Perform two or three short sessions of aerobic activity, such as brisking walking, jogging or biking, spread out throughout the day. Increase the time you work out until you can maintain a moderately fast pace for 30 to 60 minutes.
Lift Weights
Often muscle-building exercises are overlooked when by those wanting to lose weight. While muscle does weigh more than fat, it actually promotes fat loss. As you build more muscle tissue, your metabolism increases and your body is able to burn more calories. Perform strengthening exercises for your arms, legs, back, chest and stomach at least once a week. The American College of Sports Medicine recommends two sessions per week with eight to 12 exercises.
Mix It Up
When you perform the same activity time and time again, your body learns to adjust to the demands you place on it. This can cause you to hit a plateau, which limits the speed at which you drop pounds. To prevent this, change the types of activity you perform and vary the intensity. Do interval training, which means working at faster and slower speeds in the same workout. This tricks your body by constantly challenging your muscles to work. Change the exercises you use when lifting weights every three to five weeks to avoid hitting a plateau in the weight room.
Diet
By reducing your fat, sugar and calorie intake, you improve your chances for reaching your goal weight quicker. Evaluate the foods you eat throughout the day and get rid of any unhealthy items. Avoid foods that are processed, fried, have added sugar or have more than 300 calories per serving. Choose foods that are naturally low in calories, free of added sugar and packed with nutrients, such as whole grains, vegetables, fruits, protein and dairy.
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