Being overweight or obese comes at a physical and mental cost. Not only can your self-esteem become low, but you can also subject yourself to multiple chronic conditions–diabetes, depression, infertility, high blood pressure and osteoarthritis are among the many examples. To gain back your confidence, reduce your disease risk and improve your quality life, you can benefit from toning up your body and dropping some pounds.
Calorie Restriction
Calorie restriction is a vital part of losing weight. Even if you eat nothing but healthy foods, your weight will stay the same if you consume too much. To promote weight loss, determine your daily intake and reduce it by 500 to 1,000 calories. According to the Centers for Disease Control, this can translate to about 1 to 2 lbs. of weight loss per week.
Fiber Intake
Fiber is a nutrient that does not get broken down in the body. When you eat fiber-rich foods, your belly gets full and you do not eat as many calories. You can find fiber in complex carbohydrates, such as beans, fruits, vegetables and whole grains. Try to get 20 to 35 g of fiber in your daily diet.
Small, Balanced Meals
Eating small, balanced meals can help boost your metabolism, keep your hunger under control and give you sustained energy levels. A “balanced” meal is one that contains carbs and protein. Choose high-fiber complex carbs and quality sources of protein with every meal and eat every two to three hours. Chicken breasts, eggs, venison, fish, low-fat dairy and lean beef are protein examples. Baked cod with mixed steamed veggies and couscous is a meal example.
Eating Breakfast
The rule of thumb is that breakfast is the most important meal of the day, and for good reason. According to the Mayo Clinic, when you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as candy from the vending machine. To prevent this from happening, start your day with a wholesome bowl of oatmeal with low-fat milk and berries. If you do not have time to prepare something, grab a high-fiber granola bar on your way to work.
Strength Training
By building muscle through strength training, you will tone up your body, increase your resting metabolism and perform daily, physical activities with more efficiency. Perform exercises that work all of your major muscle groups like bench presses, lateral raises, back rows, triceps extensions, biceps curls and lunges. Working out three times a week on nonconsecutive days will suffice. Aim for 10 to 12 reps and three to four sets of each exercise.
Cardio Training
Cardiovascular exercise can help burn calories which will cause you to lose weight and promote tone. As far as what type of cardio is best, that’s entirely up to you. Anything will do, as long as it gets your heart rate elevated and causes sweat to form on your brow. Fast paced walking, running, kick boxing, elliptical training, stair climbing and jumping rope are all acceptable forms. Try to fit at least three days of cardio a week into your schedule and exercise for 45 minutes at a time.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
