The Best Weight Loss Exercise Plan

To lose weight as effectively and efficiently as possible, you need to maintain a long-term commitment to an exercise plan and a healthful, controlled diet. In doing so, you'll master the behavioral modifications needed to lose weight and keep it off.

Aerobic Exercises

Aerobic exercises help you burn calories as well as boost your metabolism for the day. Try exercises such as running, walking or jogging, as well as bicycling, swimming and jumping rope. Also try a game of racquetball or tennis, Hula Hoops, dancing and inline skating. For more adventurous alternatives, go rowing, rock climbing or cross-country skiing. If gym-based, look to the elliptical trainer, treadmill, stationary bike, step climber and lap pool. Perform aerobic exercises most days of the week if possible. The amount of caloric burn, length of workout and amount of exercises will depend on the intensity you use.

Exercise Intensities

You can perform aerobics at a high intensity using interval training, which will burn a lot of calories. Choose three exercises to complete within 30 minutes. Alternate between these exercises every seven minutes, using the in-between time to drink water and prepare for the next activity. You can also perform one aerobic exercise at a low intensity for 45 minutes. This will help you burn fat, as well as protect your joints against stress caused by high-intensity exercise. Alternate among intensities each time you work out. If you can't contribute the 30 to 45 minutes of exercise at one time, try exercising in three 10-minute intervals throughout the day. This can be at any intensity and will have the same aerobic benefits as doing it all at one time.

Weight Train

Muscle is an active tissue, whereas fat isn't, according to Dietchannel.com. Muscle will therefore burn calories, and the more muscle you have, the more calories you burn. In addition, weight training will help boost your metabolism throughout the day. To weight train, you can simply add weights or dumbbells to your targeting exercises. For example, hold a pair of dumbbells while performing leg-targeting lunges and squats. You can also perform pull-ups and pushups, exercises that use body weight for added resistance. When adding weight training into your exercise routine, do aerobic activities before you move to weighted exercises. This will keep you from running out of energy. If you don't perform aerobic exercises beforehand, warm up for weight straining with a five-minute aerobic activity.

Eat a Healthy Diet

A healthful diet adds to the caloric void you've created with exercise. In addition, it gives you the nutrients you need to have an efficient workout and repair muscle afterward. Try exchanging sugary treats for healthier alternatives, such as carrot sticks, low-calorie yogurt and fruit slices. Also, try cutting your portions in half or more, especially when eating at a restaurant. Eat smaller meals five to six times a day because that will make you feel fuller longer, thereby limiting the likelihood that you'll overeat at the next meal. Note, however, that diets are contingent upon your health, current diet, fitness level and predispositions for illnesses like diabetes. Consult a dietitian for diet advice based on your lifestyle.

Additional Tips

Have supportive family and friends to encourage your weight-loss goals in a positive way. These people should celebrate with you when you reach your goals and support you when you meet obstacles, rather than embarrassing you or negatively affecting your self-image. In addition, set realistic goals. You should lose 1 to 2 lbs. a week if consistently implementing the diet and exercise plan. Lastly, expect to encounter setbacks. When this happens, don't punish yourself. Rather, have a fresh start tomorrow and understand that weight loss won't happen overnight, advises MayoClinic.com.