When you have excess inches of fat on your body, you are at high risk for health complications, regardless of your gender. The good news is you can do something about it quickly without ever spending a dime. To achieve this goal, you must be willing to make changes to your diet and increase your physical activity. Be aware that this takes constant discipline and sacrifices.
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Determine your current daily caloric intake and create a deficit. Monitor all the food and liquid calories you take in for five days and add the totals up. Divide by five to get your average and reduce it by 1,000. This will lead to about 2 lbs. of weight loss a week, according to the National Institutes of Health. Utilize a free online calorie tracker if you need assistance with your tracking.
Replace all the beverages in your diet with water. Soda, sweet teas, slushies, beer, wine, fruit punch and mocha lattes are all high in calories, which can expand the measuring tape. Choose water because it is calorie-free and helps hydrate your body.
Increase your eating frequency to speed up your weight loss. Have a meal as soon as you wake up and continue to eat meals every two to three hours for the rest of the day. This will keep your metabolism elevated and appetite controlled. Eat nutrient-dense foods with all your meals, such as fruits, vegetables, low-fat dairy, fish, lean meats, beans and whole grains. Low-fat cottage cheese with berries and sunflower seeds mixed in is a meal, for example.
Partake in cardiovascular exercise that does not require a gym membership or fitness equipment. Walk, run or step up and down on the bottom steps of a staircase to get your cardio. Work out at an intensity that causes you to breathe heavily and sweat. To lose weight, the American College of Sports Medicine recommends 60 to 90 minutes of cardio performed five days a week.
Build your muscles with body weight exercises. By adding 3 lbs. of muscle, you can burn over 600 additional calories a week, according to the University of Michigan Health System. Perform exercises like pushups, dips, back extensions, double crunches, squats and lunges. You can do these all free from the comfort of your living room. Aim for 10 to 12 repetitions. Do three or four sets and work out two or three days a week.
Add more physical activity to your daily grind. Walk to as many locations as you can instead of driving. Tap your feet at your work desk and field phone calls while standing up. Choose stairs over elevators, and take 10-minute brisk walks during your lunch break.