Losing weight can be a difficult task if you lack direction and do not have an adequate game plan. But once you make the necessary sacrifices and get your body back in shape, you will see benefits in multiple areas. You can have better mobility, improved circulation, less stress on your joints and decreased risk for chronic diseases.
Step 1
Cut back on your overall intake of food. Create a caloric deficit by reducing your daily intake by 500 calories.
Step 2
Avoid foods that are high in empty calories, such as fast food, deep-fried foods, high-fat dairy products, processed meats, commercial baked goods and white flour products. Have your diet consist mainly of fruits, vegetables, lean meats, low-fat dairy products, fish, beans and whole grains.
Step 3
Eat smaller meals more often, instead of large meals further apart. Have a balanced meal that contains protein and complex carbs every 2 to 3 hours during the course of the day to keep your metabolism elevated and prevent overeating. An egg white scramble with chopped-up vegetables and whole wheat toast is a meal example.
Step 4
Pass on liquid calories. Avoid high-sugar, high-calorie beverages, such as soda, sweetened teas, lattes, milkshakes, fruit drinks and alcohol. Drink at least 8 cups of water a day instead to save calories and help flush toxins from your system. Drink them ice-cold to give your metabolism a slight lift.
Step 5
Do not eat late and make sure to eat early. Eat your last meal at least 2 hours before going to bed. Have a balanced breakfast as soon as you get up to get your metabolism firing.
Step 6
Add hot spices, such as chili powder, red pepper, wasabi, ginger and hot sauce, to your food. This can slightly increase your metabolism.
Step 7
Work out with weights to build metabolically active muscle. Do exercises that target your whole body, such as chest presses, shoulder presses, bent-over rows, triceps extensions, biceps curls and squats. Do three to four sets and 10 to 12 reps. Do weight training three days a week on non-consecutive days.
Step 8
Burn calories with cardiovascular training. Do some form of cardio that you enjoy, such as running, indoor cycling, swimming, cross-country skiing, rowing, elliptical training or jumping rope. Do cardio for at least 30 minutes three times a week.
Member Comments