When you want to lose weight, you probably want to see quick results. Losing weight is a very important goal, because excess weight is linked to an increased risk of heart disease, stroke and diabetes. However, losing weight more gradually is more likely to have permanent, healthy results. By making some healthy lifestyle changes, you can begin losing weight.
Get More Cardio Exercise
Cardio or aerobic exercise is essential in losing weight. Cardio exercise is good for heart health and also helps you to burn calories and fat. Although a minimum of 30 minutes of exercise is recommended, you will burn more calories and lose more weight if you exercise more. According to the Harvard School of Public Health, the average participant in a National Weight Control Registry who lost more than 30 pounds and kept it off for more than a year burned an average of 400 calories a day in exercise. This equals an hour of brisk walking or 35 minutes of jogging.
Do Strength Training
Do strength training, including lifting weights, in your workouts can also help you lose more weight quickly. The Hospital for Special Surgery states that strength training two to three times per week can boost your weight loss efforts. Building more muscle will help your body burn more calories, even at rest.
Cut Calories
Decrease your calorie intake by 500 to 1,000 calories each day. This alone can help you lose one to two pounds per week, although you may be able to lose more if you exercise more. You can easily cut calories through a series of small steps, including reducing portion sizes, avoiding sodas and fast food and limiting sugar.
Drink More Water
Drinking more water can help you lose weight in several ways. Drinking at least the recommended eight to 10 glasses of water will flush out your kidneys, thereby reducing bloating due to water retention. Drinking water before meals can also help you feel more satisfied, which can make you eat less.
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