Like many, you may want to lose weight quickly. However, weight loss requires a long-term commitment to performing aerobic exercises and following a healthy diet. Aerobic exercises will help you burn fat and boost your metabolism, while a healthy diet adds to the caloric deficit you need for weight loss. Maintaining these lifestyle alterations may help you reach your weight-loss goal quicker than you expect.
Running
Running is the ideal aerobic exercise because it requires nothing but a sturdy pair of shoes. Running is also one of the top exercises that burn the most calories in 30 minutes. In fact, a 145-lb. person can burn up to 300 calories in a 30-minute period. If this exercise proves too strenuous, try walking. Walking is less strenuous on your body than running, which can make it ideal for older adults and those with injuries. Walking burns 180 calories in 30 minutes. To burn more calories, add inclines and hills to these activities. As with all aerobic activities, walk or run most days of the week.
Jump Squats
Not only does the jump squat provide an aerobic workout, the exercise also targets the hamstrings, glutes and quadriceps for a toned lower body. Place your feet slightly more than shoulder-width apart and bend your knees so that you are in a deep squat position. Fold your arms out in front of your body, with your elbows bent at 90 degrees and each palm on the forearm of the opposite arm. From here, jump explosively as high are you can, extending your arms toward the ceiling. Return to the starting position and repeat until you compromise the technique.
Step-Ups
If your house has stairs, try step-ups, which can burn 400 calories in 30 minutes. In addition, the step-up provides a lower-body workout, targeting the glutes, hamstrings and quads. Stand in front of the step. Leading with your left foot, step entirely onto the bench. Bring your right foot beside your left. Slowly and in a controlled manner, step backward using your right foot. Throughout the exercise, keep your back straight and your abdominals tight. Note that the stair's height is not as important as maintaining the proper form. Repeat as many times as desired, alternating your lead foot with each repetition.
Diet Alterations
A healthy diet contributes to your weight loss by keeping your caloric intake down and making your body exercise at its maximum potential. Swap empty-calorie foods, like sugary drinks and sweet snacks, with healthy alternatives. These include energy-rich fruits, vegetables and nuts, proteins like lean turkey breast and chicken breast and low-fat, low-calorie dairy. Making these changes gradually will increase the likelihood that you'll maintain them. Also, eating smaller meals keeps you feeling fuller longer, reducing the likelihood that you'll overeat later. However, because diet depends on current physical activity and health, ask your doctor about dietary recommendations specific to your condition and weight-loss goals.
References
- ShapeFit: Cardio Exercises to Burn Major Calories!
- Fit Pink: Light Cardio Warm-Up and Stretch
- ShapeFit: Quadriceps Exercises - Jump Squats
- MayoClinic.com; Step-Up Exercise; Feb.2, 2010
- The Diet Channel; 8 Tips for Losing Weight and Keeping it Off; Kathleen Goodwin, RD; Sept. 27, 2006
- NutriStrategy: Nutrition Information for Nutrients, Vitamins and Minerals
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