If you want to lose weight, there's no simple solution or magic pill that will make the pounds melt away instantly. But the good news is, you can lose weight and keep it off with a little persistence and know-how. By eating a nutritious diet and following a regular exercise plan, you can slim down and stay that way.
Step 1
Consult your doctor for approval before you begin a weight-loss plan. If you have any health conditions to work around, your doctor will be able to give you tips on what to do and what to avoid. Your doctor can also recommend specific eating and exercise plans for your body type, age and physical condition.
Step 2
Create a healthy eating plan. Use the U.S. Department of Agriculture's Daily Food Plan to help you develop an eating plan that suits your age, weight, sex and physical activity level. Include selections from the five main food groups -- grains, vegetables, fruits, protein foods and dairy.
Step 3
Reduce or eliminate "bad" fats from your diet. Bad fats include saturated and trans fats, which are found in foods such as fried fast food, processed snack foods and desserts, red meat and full-fat dairy products. Bad fats contribute to clogged arteries and also contain a high amount of calories, which can cause weight gain.
Step 4
Follow a regular cardiovascular workout routine. The American Council on Exercise advises doing moderately intense cardio activity for 30 minutes a day, five days a week, or vigorously intense cardio for 20 minutes a day, three days a week to stay healthy. Moderately intense cardio includes walking, hiking, cycling at slow or medium speeds and using the elliptical machine at moderate speeds. Vigorous cardio includes swimming, running, fast cycling and team sports such as basketball and soccer. Choose an activity you enjoy and you'll be more likely to stick with the program.
Step 5
Add a resistance-training program to your workouts twice a week. You can use free weights, weight machines or your own body weight for resistance. Strength training burns calories and boosts your metabolism so your body is able to burn more calories even while resting. Do eight to 12 reps of each exercise. Choose exercises that work your major muscle groups, including arms, back, abs, shoulders, legs and glutes.
Tips and Warnings
- Record your eating and workout habits to help track your progress. Weigh yourself and take your waist measurements regularly to help see your weight-loss results. Do not get discouraged if your weight fluctuates from time to time, as you may be building muscle and losing fat, and muscle weighs more than fat.
- If you experience any sharp or lasting pain while working out, stop and consult your doctor.
Things You'll Need
- Internet access
- Comfortable exercise clothing
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