If you are carrying around 10 or more extra pounds, it could impact the quality of your health. Achieving a healthy weight can reduce your risk of many harmful conditions, including heart disease, stroke, diabetes, high blood pressure and cancer. If your goal is to lose 11 lbs., you can make several lifestyle changes to help you burn calories and quickly shed that unwanted weight.
Ban Sugary Drinks
Soda, fruit drinks and sweet tea all taste good, but they contain large amounts of calories per serving. Drinking several sugary drinks each day can cause you to consume hundreds of calories each day. Simply cutting these drinks out of your diet can save those calories, which will translate to weight loss. Replace them with plain water. Unsweetened tea is another drink option that contains zero sugar and no calories.
Replace Junk with Nutrient-Dense Foods
Eating too many junk foods like french fries, burgers, pizza and ice cream can cause you to consume hundreds of calories each day. Fruits and vegetables are low in calories, contain little, if any, fat, and supply a wide range of nutrients you need for your health. Plain baked potatoes can replace french fries, grilled chicken sandwiches can replace burgers and a carton of yogurt is a good substitute for ice cream.
Get Moving
To burn the calories you need to lose those 11 lbs., you must be physically active. The more exercise you get, the more calories you will burn. Burning more calories each day can add up to quick weight loss. If you have a membership to a gym, make a commitment to go before or after work each day to get in at least 30 minutes of swimming, weightlifting or running on the treadmill. Invite a coworker to take a walk at lunch time, go for a morning jog or jump rope while you watch TV. The activity is less important than how often you are exercising.
Pay Attention to Portion Sizes
Even if you only eat healthy foods, you can still gain weight if you take in more calories than you burn. Make an effort to reduce your portion sizes, and you may realize you are satisfied with less food. Try using a smaller plate or only put three-fourths of the amount of food you usually eat on your plate. Wait a few minutes after eating everything to see if you are really still hungry or not.
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