Losing weight doesn't have to be a drag; it can actually be fun. Many people think you need to run or bike for hours at the gym, but these might not be the kinds of activities you enjoy. There are other ways to burn calories and shed pounds. Many aerobic activities, such as organized sports, swimming or skiing, also burn enough calories to help you achieve your weight-loss goals. Diet is another key component of weight loss, but cutting calories doesn't mean you can't enjoy yourself.
Step 1
Perform an aerobic activity that you enjoy for 150 to 300 minutes a week, or 30 to 60 minutes five days per week. Choose an activity that you enjoy, such as swimming, skiing, hiking, mountain biking, martial arts, boxing or organized sports. Working out with others, seeing changes in landscape or having an instructor may make these activities more enjoyable.
Step 2
Participate in strength training at least two days a week, making sure to adequately incorporate the muscles of your abdomen but not focusing on them alone. This can include weightlifting, yoga, Pilates or spot exercises such as crunches and squats. While strength training doesn't burn enough calories on its own to make a dent in weight loss, it does tone the muscle underneath the fat, so you will have a toned tummy once you lose the weight. Also, building lean muscle helps boost your resting metabolism, so you burn more calories throughout the day.
Step 3
Decrease your calorie intake by about 250 to 500 a day. A pound of fat equals 3,500 calories, so you need to burn an extra 500 calories per day to lose 1 pound of fat per week. Your aerobic exercise should burn between 250 and 500 calories, depending on what you do and how you do it.
Step 4
Fill half your plate with fresh fruits and vegetables at every meal. Fill the other half with lean protein, whole grains and a bit of dairy. These foods provide healthy nutrients, including fiber, which not only boost your body's fat-burning abilities, but also help you feel fuller faster and longer. Eliminate refined carbohydrates, sodium and saturated fats.
Step 5
Prepare simple, healthy recipes that taste good to you. Healthy food doesn't have to taste bland or take a long time to prepare. Experiment with spices and try new types of fruits, vegetables and grains, such as papaya, endive, quinoa and brown rice. Roast vegetables like cauliflower and beets instead of steaming them for better flavor. Saute with broth instead of fat. Subscribe to a healthy-cooking magazine or browse websites for inspiration.
Step 6
Make healthy substitutions, such as having a piece of fruit for dessert or bell pepper slices for a snack. Drink water with lemon instead of soda. Make sandwiches on whole-grain bread instead of white bread and use low-fat condiments. Drink skim milk instead of whole. Buy only healthy foods at the store. If you don't have the temptation at home, you won't eat it.
References
- U.S. Department of Agriculture: MyPlate
- American Heart Association; Losing Weight; June 2011
- Mayo Clinic; Weight Loss Basics; March 2011
- Centers for Disease Control and Prevention; How Much Physical Activity Do Adults Need?; March 2011
- Mayo Clinic; Strength Training: Get Stronger, Leaner, Healthier; June 2010
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