Losing weight involves creating a calorie deficit. This simply means you take in fewer calories than you burn. Diet and exercise can help you achieve a calorie deficit but in different ways. A combination of eating right and exercising regularly is the most efficient and aggressive way to lose weight at home.
MyPyramid
The U.S. Department of Agriculture created the MyPyramid tool to help make its dietary recommendations much easier for the average American to follow. This free online dieting tool gives you a customized diet plan based on your age, sex, body type and physical activity level. MyPyramid will let you know if your body mass index is above the recommended level and will then show you how to lose weight at a safe rate of 1 to 2 lbs. per week maximum. MyPyramid focuses on nutrient-dense foods low in sugar, salt and saturated fats.
Vegetarian Diet
MayoClinic.com recommends using the American Dietetic Association's guidelines for vegetarians to lose weight and attain overall good health. This includes six servings of grains, five servings of legumes/nuts/proteins, four servings of vegetables, two servings of fruit and two servings of fats each day. Vegetarian diets are low in calories and high in nutritional value when planned out properly. Pay special attention to nutrients commonly lacking in a meatless diet, including calcium, iodine, iron, protein, omega-3 fatty acids, vitamins B12 and D and zinc.
Interval Training
High-intensity interval training, or HIIT, is one of the most effective fat-burning training techniques, according to Len Kravitz, Ph.D. of the University of New Mexico. You can perform HIIT at home using a treadmill, elliptical machine or stair-stepper or simply by running in place. HIIT works by combining short intervals of moderate aerobic exercise with equally short intervals of vigorous exercise. For instance, jog on a treadmill for 60 seconds, followed by a 60-second sprint; continue this cycle for 10 to 30 minutes.
Resistance Training
You don't need expensive weightlifting equipment to get an effective resistance training workout. You can use pushups, crunches, squats, lunges and other body-weight resistance exercises to get the job done. These exercises build muscle, and increased muscle mass will help you burn more calories and thus more fat. Do a resistance training workout at least twice per week. The best fat-burning method is to alternate aerobic and resistance training days for up to six days per week.
References
- Centers for Disease Control and Prevention: Losing Weight
- U.S. Department of Agriculture: Daily Food Plan
- MayoClinic.com; Vegetarian Diet -- How to Get the Best Nutrition; Mayo Clinic Staff; June 10, 2010
- University of New Mexico; Calorie Burning -- It's Time to Think "Outside the Box"; Len Kravitz, Ph.D.
- MayoClinic.com; Metabolism and Weight Loss -- How You Burn Calories; Mayo Clinic Staff; Oct. 6, 2009
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