The process of losing weight has an entire industry behind it. However, you don't need the latest diet pill or exercise machine to lose weight quickly. Instead, all that's required is a low-calorie diet filled with nutritious foods and a dedicated exercise plan. No weight loss is an overnight process, however, especially when performed safely, so be prepared to stick to it for the long haul.
Losing Weight
Weight loss relies on one principle: You need to burn more calories than you consume. According to MayoClinic.com, cutting your diet by 500 calories a day can help you lose about 1 lb. a week so long as you exercise at the same time. You can cut calories by eliminating foods that provide no nutritional value such as soda, alcohol, refined sugars, processed foods and fast foods. Add more vegetables and fruits to every meal to ensure you feel full to and to provide ample nutrition.
Aerobics
Aerobic activity is a kind of exercise that results in an elevated heart rate. It works multiple muscle groups at a time through strenuous and repetitive movements. Common examples include walking, jogging, running, swimming, cycling and dancing. Moderate aerobic activity is all you need to burn enough calories to lose weight. For instance, if you weigh 160 lb., exercising by powering walking for an hour can burn about 500 calories. If you increase the duration or intensity of the workout, you can expect to burn more calories and lose weight faster.
Building Muscle
Though strength-training doesn't burn many calories on its own, lifting weights builds muscle, and increasing your muscle mass increases your metabolism. A faster metabolism means you burn more calories when you work out and when at rest. A few exercises you should add to your routine include bicep curls, leg lifts, lunges, squats and deadlifts. According to MedlinePlus, you need to perform these exercises for at least 20 minutes per session, twice a week for the best results.
Considerations
When you try to lose weight, it's understandable that you want the pounds to come off as quickly as possible. However, this isn't recommended or even feasible. Healthy weight loss is gradual and typically occurs at a rate of 1 to 2 lb. per week. Drastically reducing your caloric intake could cause your body to go into starvation mode, preserving your fat and burning muscle mass. And suddenly starting a vigorous workout program could cause injury. Be persistent and diligent in your weight-loss efforts but don't expect overnight results.
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