Whether trying to lose weight in order to slip into a new outfit, or to look good for beach season, doing so effectively is the only way to make a difference. Like all goals, this one will require plenty of work and will be extremely difficult on both mind and body. There are three main steps that need to be undertaken in order to lose weight and those are: a healthy, low-calorie diet, regular cardiovascular exercise, and strength training. One or the other will not cut it. It must be all three or nothing at all.
Maintaining a Healthy, Low-Calorie Diet
It may sound easy, but this might actually be the hardest step to overcome in order to lose weight. First, the person undertaking the diet should try not to eat more than 1500 calories a day. That might sound like a lot, but keep in mind that a Big Mac from McDonald’s already contains 526 calories. The best foods to eat for a healthy, low-calorie diet are fruits and vegetables, low-fat dairy products, and whole grain cereals. Instead of skipping meals to lose weight, four to six small snack-size servings should be eaten daily.
Regular Cardiovascular Exercise is Necessary
Before exercising, it is important to know what cardiovascular exercise is. According to HealthStatus.com, cardio exercise is any exercise that raises your heart rate. As a person exercises, their heart will be pumping blood throughout their body, getting blood to the muscles in their arms and legs; as those muscles are worked out, the heart is also getting exercise, making it stronger and you healthier. The advantages of cardiovascular exercise are too many to name, but here are a few: first, exercise burns calories, which in turn leads to weight loss; not only that, but it decreases the risk of heart attack, high blood pressure, and high cholesterol.
With the definition in mind, a cardiovascular exercise must be chosen . This depends entirely on comfort level and fitness level. A person in bad shape should not start sprinting around a track; instead, they should start out slowly. Walking around the track or walking on a treadmill are good options. Keeping track of daily steps is also an important thing to remember. Walking at work, even if it is to the copy machine, is a form of exercise. Instead of taking the elevator, those interested in losing weight and body fat, should take the stairs. Incorporating walking and movement into normal routines will make exercise more pleasant.
The Importance of Strength Training
Eating better and exercising are important, but still, there is more that can be done to lose weight. That next step is strength training. Muscle burns calories at a faster rate than fat, so the more muscle a person has the more calories they burn and the more weight they lose. The most important thing to remember is to never over do it. A simple pair of five pound weights is enough to generate muscle mass. The goal is to lose weight, not win a body-building competition. Again, as was the case with the cardiovascular exercise, those attempting strength training should start out slowly. Simple push-ups, with reps between ten and twenty, should be done upon waking and before bed. Gradually, as muscle beings to develop, more weight can be added as desired.
If these three steps are remembered and practiced, anyone can lose weight and body fat.
Doug Bowen - I am a graduate of the Florida State University ('07) with a degree in English - Emphasis in Creative Writing.
