Whether you are looking to drop a few pounds or drop a few dress sizes, the most effective weight-loss strategy is a healthy diet combined with an exercise routine. Fad diets and fat-loss pills are short-term --- and temporary, if they work at all --- fixes to an issue that calls for lifestyle changes. A weight-loss rate of approximately 1 to 2 lbs. per week is healthy, according to MayoClinic.com. One pound of weight is equal to 3,500 calories, so you'll need to trim 500 to 1,000 more calories than you consume daily to maintain a healthy rate of weight loss.
Steps for Fat Loss
Step 1
If this is your first time starting a fitness routine, consult your doctor first. Consistency is crucial to any weight-loss plan. Beginners should ideally be weight-training about three times per week. Start slowly and work your way up to longer sessions of cardiovascular exercise and heavier weights to avoid injury.
Step 2
Focus on major muscle groups in the weight room: legs, chest, and back. You can divide your workouts to isolate each muscle group on a different day, or do a total-body workout each session. Working these major muscle groups will burn the maximum amount of calories and increase your metabolism. For every pound of muscle you gain, you burn an extra 35 calories per day, personal trainer Jim Karas notes on his website. Weight training is a must if you want to lose fat and keep it off. Do no work the same muscle or muscle group on consecutive days, however --- allowing your body to recover is key to building muscle.
Step 3
Work your cardiovascular exercise around your weight-training program --- but make sure you fit it into your routine. Even 30 minutes of cardio most days of the week will translate to big changes in your body. Beginners should start with a fast walk or slow jog to get the heart rate up. More advanced workouts can include interval training or stair-climbing.
Step 4
Nutrition is an important part of any fat-loss routine. Eating a well-balanced diet --- including protein, healthy fats and carbohydrates --- is the best way to get fast and permanent results. Eat about five to six small meals per day to keep your metabolism high. Stick to the good fat in nuts and fish, and to healthy carbohydrates like brown rice and sweet potatoes.
Things You'll Need
- Running shoes
- Water
- Dumbells
- Gym access (optional)
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