Losing weight --- and keeping it off --- requires more than just ordering a diet soda with that super-sized combo meal from your favorite fast food joint. To really lose those extra pounds, you must reduce the number of calories you consume or burn more calories than usual. Healthy eating helps to reduce your caloric intake but must accompany a well-balanced exercise routine to maximize weight loss.
Healthy Diet
Examine your typical diet and identify the less-than-healthy foods that are adding those inches to your waistline, most commonly found in the form of snacks like potato chips and cookies. Reduce or eliminate these foods and replace them with healthier alternatives, such as fruits and whole-grain crackers. Stay hydrated and eat smaller, healthier meals and snacks throughout the day to keep your blood sugar levels even. Another way to reduce your caloric intake is to reduce your meal portion sizes between 10 and 15 percent. A consistent week-long reduction provides a greater chance at success than "dieting" on only certain days.
Warm-up and Stretching
An often overlooked aspect of a well-rounded exercise routine, warming up and stretching helps to avoid over-stressing muscles and causing possible injury. Warm up before beginning any stretching or exercise routine by performing a low intensity activity such as walking for five or 10 minutes. Stretching exercises help to improve your flexibility and balance and can be performed before or after your exercise routine. Hold a mild stretch for anywhere between 15 and 30 seconds while breathing normally.
Aerobic Exercises
Aerobic exercises are the foundation of a well-rounded weight-loss program. These exercises increase your heart rate and work large muscle groups to help burn calories faster. Good examples of aerobic exercise include such activities as walking, jumping rope or swimming. Aim for a five- or six-day exercise routine, slowly working up to at least 45 minutes per workout, as your stamina and energy increases. Take at least one day off per week to allow your body time to rest.
Core Exercises
Core exercises strengthen the muscles in your abdomen, pelvis and lower back, making them perform more effectively. Any exercise that does not require additional support and uses the muscles in the trunk of your body counts as a core exercise, most notably abdominal crunches. Stronger core muscles make physical activities easier to do, from exercising to day-to-day activities such as grocery shopping or shoveling snow.
Strength Training
Strength training helps increase your bone strength and muscular fitness, and it helps you retain your muscle mass as you lose weight. These exercises are performed with and without weights or other resistance equipment and include push-ups and leg squats. Incorporate strength training into your exercise program at least twice a week and work every major muscle group, including those on the arms, chest and stomach. Start with an easily handled weight at eight repetitions, slowly working up to 12 repetitions and more weight.
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