Weight loss is a matter of balance. If you do not have overweight or obesity and you are trying to lose weight, it is important to assess how much weight is a healthy amount to lose. Medical professionals often use your body mass index, a formula based on your height and weight, to determine if you have a healthy weight and what is a safe amount of weight to lose. According to the MayoClinic.com, individuals with a body mass index below 18.5 have underweight, individuals between 18.5 and 24.9 have normal weight, individuals between 25 and 29.9 have overweight and those over 30 have obesity.
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Exercise regularly for at least 30 minutes each day. Cardio workouts like running, jump roping, bicycling and kickboxing elevate the heart rate to a level which supports maximum calorie burning.
Weight training further supports fat burning by building muscle. Muscle burns calories more efficiently thus allowing you to lose weight faster and at a more consistent rate. Lift weights for 30 minutes each day following cardio exercise.
Monitor your caloric intake to make sure you are consuming less calories than you burn each day. Your diet should be rich in fruits, vegetables, lean proteins and whole grains while low in fat and cholesterol. Limit your intake of caffeinated beverages, sodas and drinks high in sugar.
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Write the amount and kinds of food you eat in a food in a journal to help you keep on track and stay motivated.
Medical professionals recommend that you lose no more than two pounds per week to support and maintain weight loss.