Losing weight and toning muscles doesn't have to mean hours at the gym doing crunches and push ups. While the Mayo Clinic advises exercising as the best way to lose and keep weight off, you don't have to do calisthenics to see weight loss. Instead you can use an exercise band and a small weight or medicine ball to perform chest and abdominal exercises that will tighten and tone your chest and abs in lieu of push ups and sit ups.
Step 1
Eat five or six small meals daily instead of three big ones. People who consume their "morning meal" over five hours instead of all at once take in 30 percent fewer calories during lunch. Even if you eat the same number of daily calories, you'll lose weight when you eat at intervals rather than large meals, Reader's Digest advises. That's because your body will release less insulin, which is the fat-storage hormone. The practice will keep your blood sugar steady and help to control your hunger.
Step 2
Add water-rich foods like zucchini, cucumbers, soups, salads and tomatoes because they'll cut your overall calorie consumption. Meanwhile, cut out "white foods," including sugar, white flour and white rice, and add in brown rice and whole grain breads instead. People who eat more than two servings of whole grains daily are about 49-percent less likely to battle the bulge than people who eat white carbs, advises Reader's Digest.
Step 3
Work your abs with the kneeling wood chop, advises the American Council on Exercise. Begin in a half-kneeling position with your right foot forward and left knee on a carpeted area, pad or mat. Hold a small weight or medicine ball in both hands. Keep the weight or ball close to your body. Tighten your abdominal muscles. Rotate your arms with your ball or weight to the right until it is high and behind you. Do not turn your torso, and keep your hips, head and chest facing forward. Bring your arms down and across your body to the left. Stop when the ball or weight is near the left hip. Keep the ball or weight close to your body throughout the movement. Return to the starting point. Work up to three sets of 20 repetitions on each side.
Step 4
Work your chest muscles with a standing chest press. Wrap an exercise band around a post or some other stable object. Stand with your feet hip width apart, keeping your back to the post. Hold the handles of your band, and keep your hands at shoulder level. With palms facing down, press your hands forward. Your arms will be parallel to the floor when extended. Bring your arms slowly back to the start position. Work up to three sets of 20 repetitions.
Step 5
Choose a cardio program that fits into your lifestyle. This can be as simple as purchasing a pedometer and walking more, according to Readers Digest. Sedentary people average only 2,000 to 3,000 steps daily. If you add an additional 2,000 steps it will help you to stop gaining weight. Add more to start losing weight. To really ramp up your weight loss, aim for walking 45 minutes a day. A Duke University study found that walking for 45 minutes rather than the traditional 30 minutes results in fat loss, even when people don't change eating habits. You may also try jogging, biking, swimming or any other cardiovascular activity that you will stick with consistently.
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