Aerobic exercise is primarily used to raise heart rate and burn calories immediately. Types of aerobic exercise include: running, walking, swimming, and biking. Strength training helps boost the metabolism because when muscles contract, they burn much more energy than when they are at rest. In addition, strength training helps increase muscle mass, which helps support a faster metabolic rate. The more muscle mass you have, the more calories you can burn, even when you are at rest. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Types of strength training include: weight lifting, yoga or pilates.
Aerobic exercise requires you to use more oxygen during your workout, which prompts the metabolism to work at peak efficiency — even after the workout is over (up to 24 hours later). [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Interval training involves short bursts of very high intensity exercises with short bursts of moderate intensity exercises. It’s done for a shorter length of time compared to a steady state cardio vascular exercise. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Increasing your daily lifestyle activity is a simple and quick way to increase your total calories burned each day. Think about your entire day and find areas where you can move more or take more steps. Activity that you have throughout your day can be just as important as planned exercise, as it adds to you overall calorie expenditure. Try: parking farther away, walking to your destination whenever it’s safe and feasible, always volunteering to walk the dog, or taking the stairs more often.
You can also do different types of activity within one workout session. For example, you might spend 20 minutes on the treadmill and then follow that by a 45 minute water aerobics class. You do not necessarily need to do a different type of exercise every single day. However, over a few weeks, it’s important to mix up your routine. Alternating your workouts not only helps weight loss, but also can help prevent boredom with your exercise routine. If you get bored with your workouts you’re more likely to give them up.
Lean protein at every meal helps you feel full longer since it takes longer to digest compared to carbohydrates or fats. [8] X Research source This may cause you to consume fewer calories throughout the day. Good sources of lean protein include dairy products, seafood, eggs, legumes, lean beef and tofu. Protein also acts to increase thermogenesis (the amount of calories your body burns digesting foods). A higher protein diet may lead to more calories burned naturally. [9] X Research source
Include a wide variety of fruits and vegetables each week. Having a varied diet helps you consume adequate nutrients from foods. Aim for two to three servings of fruit daily (about 1/2 cup or 1 small piece equals one serving) and four to six servings of vegetables daily (1 cup or 2 cups leafy greens equals one serving). [10] 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 [11] 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
One serving of grains is 1 ounce or 1/2 cup. Keep your total intake between one to two servings daily. If choosing to consume a grain-based food, aim to choose 100% whole grains which are higher in fiber and other nutrients. [13] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Your body needs carbohydrates to function and operate normally. Plan to consume your carbohydrates from other foods such as fruit, low-fat dairy and starchy vegetables. These foods do contain carbs, but offer a variety of other nutrients like protein, vitamins and minerals.
Following this eating pattern may help increase your body’s metabolism and how many calories it burns as it digests foods. [15] X Research source Examples of meals and snacks include: greek yogurt with fruit and nuts; a spinach salad with raw vegetables, berries and grilled chicken; a tofu and vegetable stir fry; beef and bean chili with vegetables; or two ham and cheese roll ups with baby carrots.
Any supplements promising weight loss that seems “too good to be true” should be avoided. Claims such as “lose ten pounds in one week” or claims saying you don’t have to change your lifestyle are generally not effective for weight loss.
Weigh yourself about one two times weekly. This will help provide an accurate trend of how your weight is fluctuating over time. Try to weigh yourself at the same time of day and in the same clothing (or with no clothing). This will help control any normal weight fluctuations.
Consider when you typically wake up and decide what time is most appropriate for you to go to bed at night so you get seven to nine hours. Also, to get a restful sleep, turn off all lights, devices that make sound and electronics. This will help you get to sleep faster and sleep more soundly.
An easy support group to start with is family, friends or co-workers. If you feel comfortable, talk to them about your weight loss goals. You can also find online support groups and forums with others that are also trying to lose weight. This might be a great place, not only for support, but ideas for recipes or other lifestyle changes to help support weight loss.
You may also want to ask your doctor about a referral to a dietitian. A registered dietitian can help you develop a healthy eating plan that includes the food that you like.
Keep track of everything you eat for a few weeks so you can show it to your doctor. Additionally, write down the exercises you do daily so that you can tell your doctor about them.
If your doctor has prescribed you medication, keep taking it until your doctor says it’s okay to stop.
Your doctor can help you decide if weight loss treatments are right for you.
