Weight seems to go on so much faster than it goes off, so when you notice it, you most likely want it gone, immediately. However, it does take a little time to lose weight in a safe, healthy way that will last. Employing a positive attitude, healthy eating habits and a regular exercise program can help you be slim and trim before you know it.
Step 1
Plan to lose one to two pounds per week, as recommended by the University of Maryland Medical Center. Avoid feeling overly hungry or becoming deficient in important vitamins and minerals by employing methods that will cause a faster weight loss.
Step 2
Cut your calories by 3,500 each week, or by 500 every day, to lose one pound of body weight.
Step 3
Fill up on fiber-rich vegetables, fruits and whole grains, instead of chips, pizza or fast food. Stick to foods like leafy greens, bell peppers, carrots, mushrooms, apples, pears, bananas, whole wheat bread, brown rice and quinoa.
Step 4
Complete your meals by adding lean sources of protein in order to help you build muscle, burn fat, remain satiated and increase your energy levels. Try a stir-fry with an abundance of vegetables, chicken breast, brown rice and fresh fruit for dessert, as an example.
Step 5
Make a smoothie for breakfast to fuel your body in the morning with protein, fiber and healthy carbs, which can help your energy levels remain steady throughout the day. Keep them healthy by using low-fat milk, low-fat yogurt, berries, bananas, whey protein powder, and if you like, cooked oatmeal.
Step 6
Dodge high-calorie junk food traps at work by avoiding the vending machine, candy dishes, birthday cake and leftover doughnuts and scones from morning meetings. Have healthy snacks in your desk that combine protein and carbohydrates to keep your energy going throughout your day, such as almonds and fresh fruit.
Step 7
Strength train to build lean muscle while also burning additional calories, which can help you to lose two pounds per week. Execute a strength training routine that includes eight to 10 different exercises that work every muscle group in your body, according to "Fitness Magazine." Include the chest press, rows, bicep curls, triceps extension, lateral raise, basic squat, front lunge, bicycle crunches and "supermans" for your lower back. Complete two sets of 10 to 15 repetitions for each exercise.
Step 8
Run on days that you are not strength training to burn calories and reach your weight loss goals. Burn approximately 540 calories in 40 minutes of running at the pace of six miles an hour, depending on your height and weight, according to "Fitness Magazine."
Things You'll Need
- Vegetables
- Fruit
- Whole-grains
- Lean protein
- Blender
- Wok
- Strength training equipment
- Running shoes
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