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Exercising to Lose Weight
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Make time for exercise. Exercising might actually make you gain a few pounds of muscle when you first start, but it's an essential component of any long-term, sustainable weight loss plan. Regardless of how busy you are, it is essential that you make time to exercise each day if you actually want to lose weight and keep it off. Even little things like walking instead of driving to the store can affect how quickly you lose weight.[1]
- Before you begin, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat.
- Exercise while doing chores. Make as many trips upstairs as possible, walk the dog three times a day, and dust, sweep, and mop with vigor.
- Increase the amount of walking you do. Choose the stairs over the escalator and park as far from the store as you possibly can.
- Start a hobby that involves moving around a bit, even if it doesn't sound like "exercise." Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.
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Take up cardio training. While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training do not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently.
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Keep your exercise regimen interesting. Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.[3]
- Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy.
- Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism for a constant passive benefit. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly.
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Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise. For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.[4]
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Making an Eating Plan
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Count calories. Knowing how the minimum amount of calories your body needs to function correctly will help you make your own personalized healthy eating plan and lose weight in a way that's quick but sustainable. Your individual calorie needs will vary based on age, gender, height, and activity level. There are online calculators you can use to determine the amount of calories you should be consuming each day.[6]
- The minimum number of calories you should eat a day is 1200. Do not go below this level without medical supervision.
- You can also figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
- Develop a meal plan. Choose meals that have a healthy balance of vegetables, fruits, whole grains, good fats, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
- The DASH diet, the TLC diet, the Mayo Clinic Diet, the Weight Watchers diet and Volumetrics all provide great meal plans to help you lose weight starting today. Run an internet search on any of the diets and meal plans to find out more.[7]
- The more weight you have to lose, the quicker you will lose those first few pounds. That said, if you only have 10-20 pounds to lose, you will need to be patient and consistent with your workouts and diet over a longer period of time to see results.
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Watch your portion sizes. Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.[8]
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Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.
- Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
- Eat delicious fruit for dessert rather than a processed cookie or cake.
- Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
- Try substituting vinegar and lemon juice for your ranch or blue cheese dressing.
- Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat.
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Stop drinking sugary liquids. Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.[9]
- Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer.
- If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.
Doing Weight Loss Treatments
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Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour. Again, this, like most very-quick-fix treatments that cause various kinds of excretion, is just a way to drop water weight, making you slim down for a day or so. This is not a permanent weight loss method. You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
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Consider other kinds of wraps. While the mineral body wrap is the most common, there are other kinds of wraps that claim to shed inches from your waistline. Again, these are not permanent weight loss options but they could help you slim down for that special day.
- Get a lipase body wrap. Lipase body wraps are another quick-slim beauty treatment that follows a two-step phase. First, an enzyme wrap is applied to rid your body of fat tissue near the surface of the skin. A second mineral wrap is then applied, designed to tighten and smooth your skin.[11]
- Get a European body wrap. European body wraps are another potential option for spa services aimed at dropping inches off of trouble spots. This procedure is supposed to firm and tone skin, reduce the appearance of cellulite or stretch marks and temporarily promotes weight loss.
- Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments are targeted at improving circulation and helping your body slim down quickly.
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Other Proven Diets
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Do the raw food diet. If you dislike meat and are tired of cooking, this one's for you. The raw food diet consists entirely of foods that have not been cooked. You lose weight by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other uncooked foods are also allowed on the raw food diet.[15]
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