Burning more calories than you consume is the basic principle of weight loss. However, you can speed up the process by raising your metabolic rate and providing your body the tools it needs to function at optimal levels. Sticking to your plan, no matter the temptations, will help you achieve your weight loss goals.
Behavior
According to the American College of Sports Medicine, when you recognize why you overindulge, you can begin to control unnecessary eating. Fear of failure, missing real or perceived goals and a need to comfort yourself can tempt you to eat to satisfy your emotions, rather than real hunger. Making food decisions based on need rather than desire, and increasing your energy expenditure, will help you control your weight.
Jump Start
Get an early start. Some studies suggest that if you work out before breakfast, you burn more calories. Then put movement in all you do throughout the day: for example, use an exercise ball instead of a chair to increase movement while sitting. Use the stairs every time. Park farther away from buildings to increase the number of steps you take every day. Stretch, do situps, pushups or leg-lifts while watching TV. Lounge on your exercise ball or foam roller to increase movement, rather than sitting still on the couch. Do toe raises while doing the dishes.
Diet
Eat high-nutrition, low-calorie foods. Non-processed foods allow for natural breakdown, which enhances your body's ability to use the ingested calories. Avoid carbohydrates in the form of breads and pastas; meet your need for carbs through vegetable and whole grain varieties. Reduce your fat intake, steering completely clear of saturated fats.
Eat frequently and be aware of portion size. Eat slowly, paying attention to your fullness cues. Avoid hidden calories in regular salad dressings and cheeses. Salad can be great, but may become calorie-laden if you're not careful. Chicken is an excellent source of lean protein, if it's not breaded and fried.
Exercise
Daily exercise is necessary to lose weight. Long sessions of moderate cardio exercise, mixed with bursts of speed work, will increase the calories that you burn. Mixing different weight training exercises can also be effective. For instance, bench presses can be mixed with a triceps extension, alternating between sets. Crunches can be alternated with jumping rope. Keeping your heart rate up during your entire workout will rev your metabolism, which in turn helps you burn fat at an increased rate.
Tips
Drink plenty of water. Hydration is necessary for proper body function. Your weight loss efforts will slow down if you are not getting adequate supplies of fluid. It's also important to get plenty of rest. Inadequate sleep increases the production of chemicals that hold on to body fat. Make sure to get enough sleep on a regular basis, so that your body can function optimally.
Keeping a journal of your daily food intake and exercise output will help you to see mistakes you may be making. Are there areas that you can improve on? Cheating decreases your ability to stick with the program, as it lessens your results -- and possibly, your motivation.
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