Losing weight comes down to the simple equation of burning more calories through energy than you consume in food or drink, therefore creating a calorie deficit. The Centers For Disease Control and Prevention, or CDC, states that a deficit of 500 to 1,000 calories per day will result in 1 to 2 pounds of weight loss a week. You can create this deficit fast by careful dieting and frequent exercise.
Meal Plans
The problem with the traditional breakfast, lunch and dinner meal plan is that the meals tend to be large, causing excess calories to be stored as fat. What's more, because of the lengthy time between meals, it can lead to snacking on unhealthy junk. Plan out your food intake into five to six small, healthy meals throughout the day. This will give you a constant supply of energy and not lead to unhealthy cravings.
Running
Running is an excellent way to burn calories, which will result in weight loss. MayoClinic.com notes that a one-hour run at a speed of 8 mph will burn off more calories than any other physical activity that they list. The effectiveness of this run depends, of course, on your starting fitness and how strenuous you will find this exercise. Use a treadmill in order to maintain a speed of 8 mph throughout.
Active Hobbies
Taking up an active hobby that is fun and sociable can make burning off the weight a lot easier because it removes the need for constant determination and willpower to get the exercise done. Consider activities like volleyball, basketball, aerobics, tennis and rock-climbing as options. Rollerblading is also a fun calorie-burning activity and almost rivals running in its effectiveness.
Hyper Intensity Interval Training
Hyper intensity interval training, or HIIT, is a technique that you can apply to your regular cardio activity to make it more time efficient at burning off the calories. Running on the treadmill using a HIIT strategy, for example, would mean intervals of one minute at maximum work rate up an incline, followed by two minutes at moderate work rate. This cycle can repeat for 30 minutes. MayoClinic.com notes that it keeps the body from entering a comfort zone and therefore burns more calories.
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