A common misconception among many people is that to lose weight you must have a gym membership, personal trainer and eat expensive, organic foods. The good news is that losing weight can be accomplished without spending money, and in fact, by eating healthy, home-cooked meals you can actually save money by not eating out as much.
Weight Loss
Healthy weight loss is achieved by incorporating exercise into your daily routine and changing your eating habits to include nutrient rich foods. To lose 1 lb. of fat, you need to burn 3,500 more calories than you consume. If you exercise each day and burn 500 calories plus reduce your caloric intake by 500 calories you should see a 2-lb. reduction in your weight after seven days.
Exercise
Cardio is important not only for weight loss, but for the overall health of your body and heart. Try at least 30 minutes of cardio each day. This can include running, brisk walking, swimming, cycling, or any other activity you enjoy doing that gets your heart rate up. Mix up your routine to work different muscles and increase the amount of calories you burn. Exercise reduces your risk of diabetes, heart disease and high blood pressure.
Diet
The food you eat is just as important as exercising when you are trying to lose weight, so make healthy food choices part of your lifestyle. Throw out all the foods you have that are high in saturated fats or any high calorie foods. Replace these foods with chicken, fish, fruits, vegetables, beans, walnuts and olive oil. Nutrient-rich foods tend to keep you feeling fuller for longer, thus reducing your desire for unhealthy snacking. These healthy foods will also increase your metabolism and keep your digestive tract working properly, all of which is important for weight loss.
Weights
Add hand weights to your exercise routine. Hand weights are a very inexpensive way to keep your muscles toned. Muscle mass burns more calories than fat tissue, thus increasing the amount of calories you burn each day, even when resting. Try lifting weights three days per week, after your cardio routine.
Considerations
It is important to set obtainable goals for yourself when it comes to weight loss. Set short-term goals and track your progress. Keeping a food journal is also beneficial so you can see the foods you are eating and count calories. If you do not lose weight you can re-evaluate your food choices for the week. Always consult with your doctor before beginning any diet or exercise program.
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