Whether trying to fit into an old pair of jeans by next week or slim down for an upcoming reunion, a consistent exercise regimen combined with a nutritious and well-balanced diet are key. These healthy adjustments to your lifestyle can help set you on the path toward reaching your weight loss goals and help you keep the weight off.
The Basics
Medical professionals recommend that you lose no more than 2 lbs. per week to support healthy and sustainable weight loss. Losing weight too fast slows down metabolism, increasing the likelihood that you will gain the weight back. To lose weight you must burn more calories than you consume, with a balanced diet and routine cardio exercise. You must burn around 3,500 calories to burn 1 lb. of fat, therefore if you burn 500 calories each day with exercise and cut 500 calories from your diet, you can lose about 2 lbs. per week.
Cardio Exercise
Cardio exercise is essential to losing weight. Cardio exercise elevates your heart to a point that allows your body to burn fat and calories most efficiently. Cardio workouts such as running, swimming, cycling, kickboxing and rope jumping can help you burn between about 500 and 1,000 calories per hour. Cardio works most of your body's major muscle groups helping to tone and promote muscle definition from head to toe. Mix up your cardio routine to target different muscle groups.
Strength Training
Strength training promotes muscle growth and fat burning. Building muscle prevents age-related muscle loss, allows you to perform cardio exercise more effectively and helps you to burn calories and fat more efficiently. Weight training with free weights and resistance machines for 30 minutes two to three times per week can help support fat loss, define your muscles and get you much closer to reaching you fitness goals.
Diet
The kinds of food and the quantity of food you eat are two of the most significant determinants of weight loss success. Your diet should be balanced with plenty of fruits, vegetables, lean proteins and whole grains. Enjoy desserts in moderation, as restricting your diet too much often leads to binging. Limit your intake of foods high in fat and cholesterol and beverages high in sugar. Drink at least eight glasses of water each day to help your body function properly and to prevent dehydration.
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