An energy imbalance is the cause of most types of weight gain, according to the U.S. Department of Health and Human Services. When your body consumes more calories than needed for basic body functions, fat storage occurs. Effectively lose excess weight by improving your diet and incorporating regular exercise into your routine.
Weight Loss Foods
Focus on reducing your calorie intake by swapping high-calorie foods with low calorie options, such as fruits and vegetables. Special foods also provide weight loss benefits. For example, dieters who consume low-fat broth soup twice daily lose more weight than those who eat snack food, according to "Fitness" magazine. Food that contains omega-3 fatty acids also has weight loss benefits. Flaxseed, tuna, salmon and walnuts are a few options. Also, eat leafy greens, which are low in calories and high in volume. A cup of spinach contains as few as 40 calories and is high in calcium, which creates more efficient muscle contractions.
Portion Control
Portion control is another important tool for successful weight loss. Without measuring portion sizes, you might consume more calories than you intend. Use measuring cups when available to ensure you're not overeating. If you're eating at a restaurant, options are available for ensuring you don't eat too much. Visual cues help you estimate serving sizes without measuring cups. For example, a cup serving size is about the size of your cupped hand. A teaspoon is the size of your thumb and 2 tbsp. is about the size of a pingpong ball.
Interval Training
If you're just starting out, 30 minutes of vigorous exercise is difficult. Interval training helps you work up to vigorous exercise, allowing you to burn more calories during your workout. Select an activity that is light, such as walking. Also, choose an activity that is difficult, such as jogging or running. Complete a couple minutes of each type of activity. Repeat this cycle for your entire workout session to build strength and increase calorie burning.
Strength Training
Combine cardio and strength training to maximize calorie burning and lose weight faster. Strength training tones the muscles, burns calories and improves energy levels. Schedule two to three strength training sessions each week for weight loss. Use your own body weight, weight machines, resistance tubing or free weights to tone your major muscle groups. Always rest your muscle groups for at least a day to promote muscle repair.
References
- "Fitness" Magazine; "10 Best Foods for Flat Abs"
- American Dietetic Association; "Portion Control Tips"; Andrea Giancoli; April 2010
- MayoClinic.com; "Interval training: Can it boost your calorie burning power?"; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- U.S. Department of Health and Human Services; "Statistics Related to Overweight and Obesity"; February 2010
- MayoClinic.com; "Strength Training: Get stronger, leaner and healthier"; June 2010
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