Carrying an unhealthy body weight can shorten your life by causing diseases like diabetes and cancer or putting you at risk for a heart attack. While a gym membership allows opportunities for weight loss through extended workouts that include aerobic exercise or strength training with weights, you'll also burn calories by making small changes to your everyday routine. Understand some proven methods for losing weight outside of regular exercise sessions in order to achieve your ideal body size --- and a healthier future.
Step 1
Wake up early enough to walk to work. Busy lifestyles often prevent a full exercise session after your workday ends, but you'll burn a significant amount of calories by walking all or at least most of the way to your job each morning.
Step 2
Downsize your portions. You'll consume fewer calories and have a better chance to lose weight by scaling back how much you eat during each meal and ensuring most meals feature vegetables, fruit or some type of whole grain.
Step 3
Divide your lunch break. Devoting some of your lunch hour to jumping rope or a quick walk around the block contributes to weight loss. Ensure you eat your normal meal, because skipping lunch may cause overeating later in the day.
Step 4
Fold the laundry or clean the kitchen at a brisk pace. Adding speed to your chores helps burn more calories and thus decrease your waistline.
Step 5
Travel the stairs. An elevator offers little opportunity for movement, whereas walking up stairs typically burns twice as many calories as walking on a flat surface, according to Harvard Medical School.
Step 6
Document your calorie intake with each meal. Weight loss occurs when you use more calories than your body takes in through beverages and food. Tracking your calories helps you stay focused on your fitness goals and gives you a better chance to avoid fattening options.
Step 7
Burn calories during your favorite television program. MayoClinic.com reports that people who watch large amounts of television are more likely to gain weight. Enjoy your favorite shows --- and trim away fat --- by performing situps, squats or even stretching an elastic tube while you watch. The strength training methods also build muscle.
Step 8
Enhance your yard. Trimming the grass with a push mower, cutting the hedges and raking leaves all burn calories.
Tips and Warnings
- While adding extra movement to your daily routine contributes to calorie reduction, you'll need a consistent exercise regimen in order to achieve significant weight loss. Aerobic workouts, including racquetball, swimming and basketball, burn large amounts of calories, while weight training also reduces fat. Ask your doctor about an exercise routine appropriate for your health condition.
- Weight loss requires more than extra movement --- your body also requires rest. People who fail to get at least seven hours of sleep nightly often suffer hormone changes that increase hunger cravings.
References
- FamilyDoctor.org; The Exercise Habit; December 2010
- MayoClinic.com; Obesity; October 2010
- Harvard Medical School; Walking Your Steps to Health; August 2009
- President's Council on Fitness, Sports and Nutrition: Exercise and Weight Control
- American Academy of Orthopaedic Surgeons; Starting an Exercise Program; February 2008
- MayoClinic.com: Strength Training --- Get Stronger, Leaner, Healthier
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