Weight is a common problem for many people. You may have a strong desire to lose 20 lbs., or you may have a health concern such as diabetes or obesity, that warrants weight loss. To lose weight, you need an exercise and diet plan. By performing the right exercises and implementing a healthy diet, you can secure the weight loss results you want.
Aerobic Exercises
Aerobic exercise helps you burn fat and boost your metabolism throughout the day. Effective exercises include walking, running, cycling, jogging, sprinting, swimming and jumping rope. In the gym use the treadmill, stationary bike, lap pool and elliptical trainer. Try rowing, cross-country skiing and rock climbing for more adventurous aerobics. At home look to hula hooping or repeated stair climbs. Perform aerobic exercises most days of the week. How long you perform them depends on your exercise intensity.
How to Exercise
Perform any aerobic exercise at low intensity for 45 minutes to an hour. This slow pace helps you burn fat on the body, rather than energy-producing carbohydrates you took in before the workout. In addition, the low intensity helps preserve your joints, protecting them from stress caused by performing reps at high-intensity. You can also do aerobics using high-intensity interval training, or HIIT. Perform 20 to 30 minutes of HIIT, alternating between exercises every seven to nine minutes. Take a minute in between each exercise to drink water and prepare for the next exercise. When choosing HIIT exercises, pick ones with easy start-ups and explosive movements such as sprinting or cycling. Alternate between HIIT and low intensity exercise sessions.
Accompanying Diet
A healthy, controlled diet will contribute to your caloric deficit. Swap a few empty-calorie foods like soda, chips and juices for healthier alternatives such as water, apple slices and tea. In addition, don't banish certain treats from your diet. Eating your treat occasionally will act as a reward for your current weight loss accomplishments. Nibble on fruits and vegetables which are rich in carbs and fiber, as well as nuts and lean meats which are good sources of protein. For specific dietary alterations, consult your physician. This is because diet alterations depend on your current health, fitness level and eating habits.
Considerations
Losing weight takes time. You need to have a long-term commitment to an effective aerobic exercise plan. Also, you need to set behavioral modifications such as seeking out healthier meals and resisting unhealthy temptations that you can maintain for years. To help you healthily and successfully keep your goals, try joining an exercise class. This can keep you motivated by providing social support and various weight loss tools, such as exercise machines. Also try keeping a portable or digital food diary -- write down everything you eat and drink each day. Write portions and calories. Have a workout journal as well, chronicling your exercises and how many of your exercise goals you completed each day. But most importantly, write down what works for you. If it's goals to be checked off, like six glasses of water a day, make a checklist. If it's writing positive thoughts and your current weight on each page, write it -- any positive affirmation about taking control of your weight will help inspire your journey.
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