To lose weight you can follow a variety of diets — low-calorie, low-fat or low-carb. Limiting carbs can help you lose excess fat more effectively than low-calorie or low-fat diets. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Carbs are found in a wide variety of foods including: grains, fruit, dairy products, legumes and starchy vegetables. Limit carbs from the grain group the most. The nutrients found in grains can also be found in other food groups. This allows you to continue to meet your nutrient needs. You may also choose to limit starchy vegetables and fruits that are higher in sugar. Limiting these foods still allows you to consume plenty of vegetables and adequate servings of fruit daily. Limit grains, potatoes, corn, peas, carrots, beans, lentils, bananas, mangos, pineapples and grapes. These foods are higher in carbohydrate compared to others.
Protein helps support lean muscle mass and your metabolism during weight loss. In addition, it helps you stay satisfied longer throughout the day. [4] X Expert Source Danny GordonCertified Fitness Coach Expert Interview. 18 October 2019. Including at least one to two servings of lean protein at each meal can help you eat adequate amounts each day. One serving is about 4 oz. [5] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Choose leaner cuts of protein to help minimize calorie intake. Try: legumes (kidney beans, lentils, chick peas, nuts and pumpkin seeds); tofu; soy milk; poultry; fish, eggs; low-fat dairy; and lean beef. [6] X Expert Source Danny GordonCertified Fitness Coach Expert Interview. 18 October 2019.
Non-starchy vegetables are much lower in carbohydrates and also low in calories. Include 1 cup of denser vegetables like broccoli, cauliflower, Brussels sprouts or asparagus. Serve yourself 2 cups of leafy greens like kale or spinach. [7] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source There are varying levels of sugar in fruit. Stick to 1/2 cup serving of lower sugar fruits like blackberries, blueberries, strawberries and raspberries. [8] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Processed foods and restaurant foods often leave out healthy fiber, protein and nutrients found in less processed, more whole foods. Processed foods can include: sweetened beverages, TV or frozen dinners and meals, ice cream and other frozen treats, pastries, chips and crackers, canned soups and meals, and cakes or cookies. Limit these foods as often as possible. If you do consume them, stick to smaller servings to minimize your intake.
Minimize alcohol in your diet while you’re trying to lose body fat. This will help you meet your goals faster. Once you have lost body fat and you are on a maintenance diet, you can add in a small amount of alcohol consumption. Women should stick to one serving or less and men should consume two servings or less daily. [10] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
If you skip meals regularly, you’re at risk for running low on nutrients throughout the day. [12] X Research source Although you may notice increased weight loss when you skip meals, your weight loss may actually be coming from the loss of lean muscle mass, not excess body fat. [13] X Research source Try to eat regular and consistent meals. Schedule in a meal or snack every three to five hours or as needed.
HIIT workouts also help keep your metabolism elevated hours after you’ve completed the exercise. [16] X Research source Start a HIIT workout by exercising at a moderate-intensity for two to three minutes. Then, change to a high-intensity rate for two minutes. Alternate between the intervals of moderate and high intensity. You can do a HIIT workout on a treadmill or outside running. Alternate between sprinting and a moderate jog. You can also do this on a stationary bike. For example, many spin classes alternate between levels of high-intensity spinning with more moderate spinning levels. Some workout machines have built-in interval workouts that can get you used to the process of interval training; however, you can also incorporate these workouts in walking, swimming, running and cycling. Buy a heart rate monitor to help you assess the intensity of your interval periods.
Do cardiovascular training at least 150 minutes each week — or five times per week for at least 30 minutes per session. [18] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Warm up for the first five minutes and cool down for the last five minutes of your exercise routine. This helps your body prepare and recover after your workout. Make sure you stretch after your warmup. Vary your cardiovascular workouts. Choose two or three workouts that you like to do and mix them up. This is both mentally and physically beneficial to building different muscles and burning fat. Some examples of moderate aerobic exercise include: walking, using an Elliptical, doing a dance or aerobics class, and cycling.
Choose to lift weights or use weight machines on days when you don’t do cardio, or do some strength training after a shorter cardio workout. Strength training has a variety of benefits. It increases bone density, metabolism and muscle mass overtime. Included in strength training are exercises that use your own body weight, such as squats, lunges, push ups and pull ups. Consider adding these exercises, TRX workouts or cardio burn classes to your regular workout routine.
Try to make your rest days active rest days. Avoid sitting all day or being overly sedentary. Try doing more restorative exercises or activities like: yoga, walking or going for a leisurely bike ride.
Studies have shown that lifestyle activities, or those things you do on a daily basis, can have similar benefits to aerobic exercises. [21] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Add walking sessions to your day. In addition to your cardio and strength training, take a walking lunch break or after dinner walk. Also add more movement to your day. Pace while you talk on the phone, stand during TV commercial breaks or walk to more destinations instead of driving.
In addition, chronic stress can make it difficult to lose weight. You might feel hungrier and crave more “comfort foods” when you’re stressed. Try to engage in relaxing activities to help you relieve stress in your life. For example, try: meditating, going for a walk, listening to music, talking to a friend or doodling. If you’re having difficulty managing stress, consider seeing a behavior therapist for stress management. These health professionals can give you additional guidance and techniques to better manage your stress.
Studies have shown that those people who don’t sleep well or sleep enough pack on more body fat and lose more lean muscle mass. In addition, your levels of ghrelin (your hunger hormone) increase which stimulates your appetite. [24] X Research source Aim for at least 7-9 hours of sleep each night. [25] X Research source This amount is recommended for adults. Try going to bed earlier or sleeping in later to help you meet your nightly goal. Also, try turning off cell phones, laptops and TVs prior to going to sleep. This helps you get a more sound sleep.
Help yourself stick to your diet plan by getting on the scale on a regular basis. Knowing that you have a regular weigh-in can help motivate you to stay on track with your diet and exercise routine. Try to weigh yourself one to two times a week. This will give you the most accurate view of your weight loss trend. Remember, although you want to lose body fat, you’ll see the reduction of body fat reflected in your overall weight loss.
