Trying to lose weight in one area of the body by doing an exercise over and over is commonly referred to as spot reduction. This strategy might build one muscle group, but it will not do much for weight loss. The goal when you are trying to reduce fat in one or multiple areas is to promote total-body weight loss. The best approach is to make adjustments to your diet while becoming more active.
Reducing Caloric Intake
A caloric deficit is created when you cut back on your daily intake and force your body to burn stored fat for energy. This in turn leads to total body weight loss. Being that 3,500 calories equals 1 lb., a daily reduction of 500 to 1,000 calories will cause about 1 to 2 lbs. of weight loss each week. To find your starting average intake, track your calories for three days, add the totals up and divide by three.
High-Quality Foods
Reducing your calories is one thing, but the foods you choose to eat is another. A smart approach is to base your diet around foods with a low energy density. These foods have a high nutrient content and they take up a sizable amount of volume, but they are low in calories. They also tend to fill you up which can prevent you from overeating. Include low energy density foods in your diet like fruits, vegetables, whole grains, low-fat dairy and lean meats.
Breakfast
Skipping the first meal of the day is a common practice when it comes to losing weight. Unfortunately, this sets you up for hunger pangs and possible binges on unhealthy fare later in the morning. By taking the time to eat breakfast, you will prevent these circumstances from happening. Eating breakfast also gives your metabolism a lift and increases your cognitive skills. You do not have to make anything complicated or time consuming either. A cup of low-fat yogurt with fruit and sunflower seeds mixed in is quick and healthy.
Multiple Feedings
Once you get past breakfast, keep in mind that you will get hungry if you wait long hours before your next meal. This can in turn lead to overeating. You will prevent this from happening by eating small meals every two to three hours after breakfast. Following this eating strategy also keeps your metabolism high and gives you stable energy levels. A sliced turkey breast sandwich on whole-wheat bread with lettuce and tomato is a small meal, for example. Make sure to chew your food slowly which allows your stomach time to send a signal to your brain that you are feeling full.
Exercise
Cardiovascular exercise and strength training both need to be addressed when you are trying to lose weight throughout your body. Cardio burns calories efficiently while you do it, and strength training builds muscle which burns calories at a higher rate when you are resting. The goal is to exercise on most days of the week to get the best benefit. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for weight-loss results. Spend three or four days doing cardio, and lift weights on two or three days. With strength training, target all of your major muscle groups.
References
- Centers for Disease Control and Prevention; Low-Energy Dense Foods and Weight Management: Cutting Calories While Controlling Hunger
- American Council on Exercise: Don't Skip Breakfast to Cut Calories
- CNN Health: Slow and Steady Wins Weight-Loss Race; Jean Weinberg; January 2005
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
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