An invitation to your high school reunion often triggers panic if years of inactivity and high-calorie eating have resulted in the accumulation of excess fat. Although television commercials regularly feature celebrities who claim you can burn away large amounts of fat by swallowing a pill or purchasing a new type of expensive workout equipment, scientific research is typically absent to show you'll get the results you desire. Your safest and most effective method to downsize in time for your class reunion requires lifestyle changes involving physical activity and diet.
Step 1
Reduce your calorie intake every day. Weight loss is achieved when you use more calories than you eat. Aim to decrease your intake by 250 calories daily, and exercise long enough to burn the same amount --- a total of 500 calories daily --- and you'll lose at least 1 lb. of fat every week prior to the high school reunion.
Step 2
Add regular aerobic workouts to your schedule. MayoClinic.com reports that activities like bike riding, soccer, walking and swimming help you lose fat by burning calories rapidly. Significant weight loss is often achieved with between 250 and 300 minutes of activity weekly.
Step 3
Consume the healthiest foods. Your chance of attending the reunion with a slim figure improves when you shop for nutrient-rich foods that are low in fat. Fitness experts typically suggest a diet for weight loss that features 2 cups daily of fruits and vegetables, along with 3 oz. of whole grain products. Two ounce of lean meat --- or a substitute like fresh fish --- are also beneficial to your waistline.
Step 4
Drink water or low-fat milk. The beverages keep you hydrated and won't expand your waistline like high-calorie fruit drinks, energy drinks and regular soda and iced tea.
Step 5
Sneak intensity into your daily routine. People who perform household chores or yard work like raking leaves at a fast pace burn extra calories that contribute to weight loss.
Step 6
Stretch an elastic resistance tube. The inexpensive tubes build muscle and reduce fat -- increasing your chance of arriving at the reunion with a slimmer figure.
Step 7
Feed your body consistently. Skipping meals increases your risk of weight gain, since you'll be more likely to eventually overeat. Consider several smaller meals throughout the day as a way to eat less and stay full.
Tips and Warnings
- Break up your aerobic exercise into smaller time periods initially and add time as your body grows comfortable. Aim to eventually move for 30 minutes or longer at a pace that lets you breathe fast enough to increase your heartbeat.
- Resist the temptation to try to shed more than 2 lb. each week as your reunion draws closer, as experts warn you'll typically lose mostly water weight. You'll also suffer reduced energy and will most likely regain the weight in a short time frame.
Things You'll Need
- Resistance tube
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