Good nutrition and exercise decisions are an important part of maintaining a healthy lifestyle. According to the Calorie Control Council, 65 percent of American adults are overweight as of 2009. Many dieters seek to lose weight by cutting their caloric and fat intake. If you are trying to lose weight, identify the amount of pounds you would like to lose so you can burn the correct amount of calories and fat to meet your goal.- Difficulty:
- Moderately Challenging
Instructions
Things You'll Need
- Food journal
- 1Eat enough food. Some dieters believe that cutting their food intake dramatically will assist them with burning calories and fat when it usually does the opposite. Keep a daily record of everything you eat and focus on eating 1,200 to 2,000 calories, depending on your height and weight. Consume a diet rich in complex carbohydrates and lean protein as each will give you calorie-burning energy.
- 2Do cardiovascular exercise three to five days each week. According to Marie Claire, the body takes 15 minutes to start burning calories, so attempt to exercise at least 30 minutes to an hour. Try workouts such as biking, swimming and running. The American Heart Association suggests staying within your target heart rate---up to 85 percent of your maximum rate.
- 3Complete strength training workouts every other day. Introducing weights to your fitness routine will add muscle to your body. According to Mayo Clinic, a regular strength training routine will reduce your body fat and allow you to burn calories faster. Training can be done at a gym or with free weights and machines at your home.
Tips & Warnings
- Consult your physician before starting a new fitness or eating plan as you made need a physical. If you are pregnant or nursing, avoid burning calories and fat for weight loss because you may cut off nutrients to your baby. If you need assistance with correctly using weight machines and free weights, speak to a trainer as you can hurt yourself with improper use.
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