Losing weight is a common desire. But if you're like many, you want to lose the weight without the hassle of diet pills and commercial weight loss programs. However, losing weight the natural way isn't easy; it requires a long-term commitment to a diet and exercise plan. However, through this plan you will be able to lose weight effectively and safely, and maintain the weight loss.
Where to Start
To lose weight, perform aerobic exercises. These exercises help boost your heart rate to the moderate or rigorous intensity you need to burn calories and fat. They can also keep your metabolism boosted throughout the day for added burn, as well as target some of the top calorie- and fat-burning muscles in the body. Get 150 minutes of moderate exercise and 70 minutes of rigorous exercise a week. Separate this amount throughout the week, and alternate between moderate and rigorous intensities each session.
Gauging Intensity
To tell what intensity you're currently experiencing, note several of the intensity's characteristics. For example, at a moderate intensity, you'll start sweating after 10 minutes of activity. You'll also experience a quickened breath but not feel out of breath. You should also be able to carry on a conversation but not be able to sing, notes MayoClinic.com. At a rigorous intensity, you'll experience deep, rapid breaths and sweating after a few minutes of the activity. You should also not be able to speak more than a couple of words without having to pause for breath.
Running
Running is an ideal weight-loss exercise; it requires no equipment, save for a pair of running shoes, can be performed nearly anywhere and can burn 374 calories in a 30-minute session, depending on intensity. Running also works the butt, core and legs --- three of the top fat- and calorie-burning muscle regions in the body. When running, keep your feet low to the ground and your body upright. Also, swing your arms close to your sides. For the most caloric burn, alternate between fast and slow running paces.
Inline Skating
Inline skating is one of the top calorie-burning exercises, burning 425 calories in 30 minutes, depending on intensity. This burn comes from the side-to-side motion the activity requires, which demands more from your body and therefore requires you to burn more calories to perform the motions. You'll also build your butt and thighs, which will help you burn calories and fat. However, unlike running, inline skating doesn't put much stress on your knees or other joints. This makes the exercise ideal if you have injuries, are an older adult or are pregnant. Skate at a strong, steady pace, and wear a helmet, wrist guards, knee pads and elbow pads, advises CNN.
Stepups
Stepups also work the butt and legs, but it also can burn around 400 calories in a 30-minute session depending on intensity. Stand in front of a low bench or stair. Start with your right foot, step entirely onto the bench's surface. Bring your left foot up beside your right. Leading with your left foot this time, step backward onto the floor. This is one repetition. Perform as many reps as desired, alternating between lead foots each rep. Keep your abs pulled in and tight, as well as your back straight, throughout the exercise. Maintaining this form is more important than the height of your bench; stop exercising if you fail to maintain the proper form.
Other Weight Loss Exercises
Another exercise that helps you lose weight is bicycling, which can burn anywhere from 250 to 500 calories in 30 minutes depending on speed and resistance, notes ShapeFit. Also try swimming; performing the breast stroke for 30 minutes can burn about 400 calories. Additional exercises include jumping rope, which in 30 minutes burns 340 calories; hula hooping, which burns 300 calories; and dancing, which burns 221 calories. These caloric amounts vary depending on intensity.
Diet
Essentially, to lose weight, you need to burn more calories than you put in. But this doesn't mean skimping on meals. Make sure your diet consists of various foods from the major food groups. For instance, incorporate fruits, vegetables, lean protein sources like lean chicken breast and lean turkey, low-fat or fat-free dairy, nuts and seeds, advises MayoClinic.com. Choose foods that you can easily purchase from your grocery store and that you can see yourself eating for a lifetime. These foods should also have nutrients and calories that facilitate safe, effective weight loss. For more help, consult your doctor about what dietary alterations are best for you.
References
- MayoClinic.com; Exercise Intensity: Why It Matters, How It's Measured; Mayo Clinic staff
- ShapeFit: Exercises to Burn Major Calories!
- CNN; The 7 Best Fat-blasters; Su Reid; October 2010
- MayoClinic.com; Video: Step-up Exercise; Mayo Clinic staff
- MayoClinic.com: Weight Loss Basics; Mayo Clinic staff
- MayoClinic.com; Diet Plans; Mayo Clinic staff
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