For many people, losing weight is a real challenge because it requires lifestyle changes like modifying what foods you eat and what sort of fitness regimen you follow. However, you can make these changes over the course of eight weeks at a slow and steady pace and avoid the difficulty of changing how you eat and exercise all at once.
Weeks 1 and 2
Step 1
Drink eight 8-oz. glasses of water a day to stay hydrated and to maintain your digestive system and metabolism.
Step 2
Throw out all sodas in your home and don't restock at the super market. Soda is filled with empty calories and merely adds to your daily intake without adding anything of nutritional value.
Step 3
Throw out junk food. Anything high in fat, cholesterol, sugar or salt lurking around in your cupboards and cabinets should be thrown out as they'll just serve as a distraction and temptation in your weight loss efforts.
Weeks 3 to 4
Step 1
Eat more vegetables and fruits by adding a serving to each meal or eating produce as a snack. Fresh produce is filled with fiber and water, both of which help regulate the digestive system and make you feel full, which means you'll eat fewer calories throughout the day.
Step 2
Cut out simple carbs from foods such as white bread, white flour, refined sugar or pasta. These foods are difficult to digest and slow down the digestive system, causing you to store more fat.
Step 3
Stop eating when 20 percent of your food remains on the plate. For most people, eating only 80 percent of their food is enough to satisfy them. Stopping yourself from clearing the plate will reduce your daily caloric intake and help you shed pounds.
Weeks 5 to 6
Step 1
Start your day with exercise. As soon as you get up in the morning, try performing a cardiovascular exercise for about 30 minutes. Jogging, riding a bike and swimming are all viable options, which help you burn more calories and fat in a shorter period of time.
Step 2
Eat breakfast. Even if you're busy, starting your day with breakfast helps to jump start your metabolism and provide your body with the energy it needs to get through the morning hours.
Step 3
Quit eating a few hours before bed. Avoid eating anything, even a snack, two to three hours before you go to sleep. Eating before bed is pretty much like filling your body with fuel with no way of burning it. Those calories you consume will just be stored, compounding the weight issue.
Weeks 7 to 8
Step 1
Increase your cardiovascular workout time from 30 to 45 minutes. Increasing the duration and difficulty of your workout helps you shed pounds faster and helps to further tone your body.
Step 2
Plan out your meals by the week to include balanced foods like vegetables, fruits, whole grains, low-fat dairy and lean protein. Don't leave your menu to chance, which is when fast food starts to look especially good.
Step 3
Don't give up your weight loss efforts after the eight weeks. Continue them, adjusting to find a routine that fits your lifestyle and weight loss needs. As the pounds come off and you start feeling better, all of the effort will be worth it. Once the eight weeks are over, you will still have numerous new habits to maintain.
Member Comments