Excess weight is an issue for approximately two-thirds of U.S. adults as of 2011, according to the MedlinePlus online medical encyclopedia. If you want to lose weight all over, you need to focus on eating a low-calorie diet filled with whole grains, lean proteins and plenty of fruits and vegetables. You'll also need to getting regular exercise including cardio and strength training. Making a commitment to permanent lifestyle changes will help you meet your weight-loss goals.
Create realistic weight-loss goals. If you want to lose weight all over, it’s important to set goals. Unrealistic targets can set you up for failure, so focus on small, realistic milestones. Losing 1 to 2 pounds weekly is healthy and realistic, according to the American Heart Association.
Calculate the number of calories you need to burn daily. To lose 1 lb. a week, you'll need to burn an extra 3,500 calories each week, MedlinePlus explains. Double your weight loss to 2 lbs. weekly by burning 7,000 calories each week. Use exercise and diet to reach your goals. For example, if you want to lose 2 lbs. weekly, burn 500 calories daily with physical activity and reduce your caloric intake by 500 calories daily.
Select the right physical activity — meaning one you enjoy and will stick to but that also burns calories efficiently. For example, if you need to burn 500 calories daily with exercise, try jogging, cycling or rollerblading, which all burn more than 500 calories per hour for a 155-lb. person according to Harvard Medical School. Stay active in daily life with activities such as gardening.
Exercise at a moderate pace for at least 150 minutes a week or, if you are fit enough, at a vigorous pace for at least 75 minutes a week. If you double these times, you'll meet your weight loss goals more quickly. Also incorporate strength training into your workout routine. The Department of Health recommends working all major muscles groups twice a week.
Eat a low-calorie, nutritious diet. Select foods that are rich in fiber, like whole-grain cereal, brown rice and whole-wheat pasta. Fruits and vegetables and lean sources of protein, like skinless chicken and salmon, are other filling options. Opt for low-fat dairy products, such as cottage cheese, yogurt and milk.
Watch portion sizes. Measuring out serving sizes as described on food packaging will help you reduce calorie intake. For example, a whole-wheat muffin might contain two servings, so if you don’t read the label, you might eat the entire muffin and double your calorie intake.
- Resist the urge to weigh yourself daily. Instead, set up a weigh-in once weekly.
- Talk with your doctor to set realistic weight-loss goals. She can assess your current weight and make recommendations based on your situation; you should also consult your doctor before beginning any new diet or exercise regimen.
- Avoid letting your calorie intake get too low. Eating too little will only slow your weight loss.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.