The amount of weight loss required to drop a pant size is unique to each person and depends largely on your current height and weight. Weight loss through a healthy and nutrient-rich diet, combined with exercise, can help you successfully lose the weight required to drop a size, as well as help you keep the weight off.
Basics
You must burn 3,500 more calories than you consume to lose 1 lb. of fat, and the best way to do this is by reducing the number of calories you consume in your daily diet and combining this with routine physical activity. If you have a larger build or are taller than average, in order to drop a pant size, you'll likely have to lose more weight than shorter individuals because of the differences in the distribution of weight.
Diet
Weight loss depends largely on the types of foods you eat on a regular basis. First determine the number of calories you should consume each day according to your current height and weight (see Resources). In general, eat lots of fruits, vegetables, whole grains and lean proteins to support weight loss and drop a pant size. Limit your intake of foods high in fat and cholesterol, and beverages that contain a lot of sugar or caffeine.
Exercise
Cadrio exercise raises your heart rate to a level which allows your body to burn calories most efficiently. Cardio exercise also works several major muscle groups all at once to help sculpt muscles throughout the body. Exercises like running, jogging, jumproping and kickboxing can help you burn anywhere from 500 to 900 calories per hour, depending on your intensity and current level of physical fitness.
Weight Training
Weight training is often overlooked when it comes to exercising for weight loss. Weight training not only helps build muscle, but helps you build strength to perform cardio exercise more effectively as well. As you build muscles mass, you burn calories more efficiently -- even when at rest -- which helps to better support consistent weight loss. Muscle also takes up less space than fat, therefore you are more likely to drop a pants size at a faster rate as you build muscle mass while burning fat.
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