Write your goals down, and keep them in plain sight so you are reminded about what all your hard work is going toward each day. Be as specific as possible. Instead of just saying “lose weight,” say “lose X pounds by December. " Make sure your goals are realistic and timely. You may need to make multiple goals until you reach a larger, more long-term goal. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Keep track of your progress towards your goals in a journal or a sheet of paper you tack to the fridge. Seeing how far you’ve come may help keep you motivated and working harder to achieve your long-term goals.
The prescribed calorie deficit ranges from 500–750 each day. This amount will be different for everyone based on how many calories you are currently eating and how fast you want to reach your weight goals. [3] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source It’s not wise to cut too many calories or eat less than about 1,200 calories daily. If you do not eat enough (especially if you’re working out) you’re more likely to lose lean muscle mass rather than fat. You may need to test out a few different calorie levels until you find the right balance for your body, lifestyle, and activity levels. For example, if you notice you’re not losing weight at all, you may need to eat fewer calories daily. If you’re feeling tired, fatigued, or notice your athletic performance is suffering, you may not be eating enough.
If you have a heart condition, asthma, or any other health conditions you feel may inhibit your ability to lose weight, consult with your doctor immediately. Beware of any “professional” trying to sell you supplements. Especially if those supplements come in a powder form. Doctors and dietitians will usually prefer a healthy diet and lots of exercise, as supplements are largely unproven and poorly studied.
Keep a notebook or journal with your weekly plans. Write out each day of the week and include what exercises you’ll be doing that day, what meals and snacks you’re eating and even what progress you’ve made on your goals. Weekly meal and exercise plans can be a great component to your diet. They’ve been shown to help keep you on track and organized throughout the week. [4] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source An example of one day of your plan might be: Morning workout: 30 minute jog and 20 minutes of yoga; Breakfast: greek yogurt with fruit; Lunch: spinach salad with grilled salmon; Snack: two hard boiled eggs; Dinner: grilled chicken with quinoa and steamed vegetables.
In general, most adults should be performing cardio exercises for a minimum of 30 minutes per session. Do cardio and aerobic exercises about four to five times a week to meet your weekly goal. [6] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source In addition to burning calories and helping support a lean and toned look, cardio has a variety of other benefits including: helping support a healthy weight, decreasing blood pressure and blood sugar and helping improve mood. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The key is to provide variation in the workout routine to prevent boredom and address different problem areas. This keeps the body guessing.
Biking is a great aerobic exercise because it allows you to increase your heart rate significantly and it helps tone your entire lower body (glutes, quadriceps, calves and hamstrings). [8] X Research source If you’re biking or taking a spin class, working at a higher intensity can help you burn almost 500 calories within about 60 minutes. It’s a very efficient way to burn larger amounts of calories. [9] X Research source This is a great exercise for busy people, as it can be used as an alternative form of transportation. Ride your bike to work to fit a workout into your daily commute.
There are a variety of exercise options you can do in the water. Try swimming laps, doing water aerobics, or water resistance training. Unlike many other forms of aerobic exercise, swimming (especially swimming laps) works almost every muscle group in your body. As you swim through each stroke, that repetitive motion helps strengthen and tone your muscles. [10] X Research source Swimming is an especially good exercise if you are very overweight or have knee or bone structure problems, as it distributes your weight away from your skeleton and is low-impact. [11] X Research source
Running or jogging specifically works the lower body and core. However, to increase the toning benefits of your jog, increase the speed or intensity of your runs. The harder you work, the more benefits you’ll receive from this exercise. You can run alone or in groups, around your neighborhood, at a local track, or at your gym. Make sure where you’re running is safe if you’re going alone. Be aware that running is a high impact exercise that can be hard on the knees and other joints. If you have previously had a knee injury, running may not be the best option for you.
Typically, if you’re looking to get lean, avoid doing exercises that involve using high weights and many repetitions. [12] X Research source Avoid these types strength training exercises, as these will increase the size of your muscles, making you look bigger, rather than smaller.
Sometimes tools, such as weights or exercise balls, are involved. Take Pilates classes, study online guides, or watch videos on the internet.
Yoga classes may be offered at your gym, at a separate yoga studio or free online. It might be worthwhile to take a few classes with a knowledgeable instructor so you can learn the correct way to do the poses and movements. Then try them at home.
Consider purchasing a food scale or a set of measuring cups to help you stay on track with each of your meals and snacks. While you may not need to measure each meal or measure long-term, for the first few weeks it will be helpful to be more consistent with your measured portions.
When you’re dieting and trying to build lean muscle mass, it’s important to consume an adequate amount of protein each day. In general, you will meet your daily needs as long as you include a serving of protein at each meal. Go for about three to four ounces of protein (about the size of a checkbook) at each meal and snack. [13] 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 Try to eat healthy, leaner sources of protein. Foods like poultry, eggs, pork, seafood, lean beef, legumes, and low-fat dairy which are low in unhealthy fats and high in protein.
Aerobic exercise depends on an adequate amount of carbohydrates. If you’re not eating correctly or cutting out too many calories, your performance may suffer due to inadequate food and carbohydrate intake. Choose nutrient-dense sources of carbohydrates throughout your day. This will help ensure you’re eating nutritious sources of carbohydrates. Complex carbohydrates are foods that contain carbohydrates but also are higher in fiber. In general, they are more nutritious than more refined carbohydrates or those which are highly processed and lower in nutrients. [14] X Research source Choose foods like: 100% whole grains like quinoa, whole grain oats, brown rice or 100% whole wheat bread; fruit; legumes and starchy vegetables like potatoes, carrots or peas.
Fruits and vegetables contain high quantities of fiber, vitamins, minerals and antioxidants. [15] 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 [16] 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 Although they don’t necessarily fuel high quantities of exercise, they provide your body with the nutrients essential for life. Include one to two servings of a fruit or vegetable at each meal and snack. One serving of fruit is 1/2 cup chopped or one small piece of fruit. [17] 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 vegetables is one cup or two cups of leafy greens. [18] 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
Your body needs mostly carbohydrates as a pre-workout snack. Just like you cannot drive a car without gas, you shouldn’t work out without appropriate fuel. [19] X Research source Carbohydrates are your body’s best and most efficient fuel for workouts. Best pre-workout snacks include: a piece of fruit, a bowl of oatmeal and dried fruit, a smoothie with yogurt and fruit or a bowl of high fiber, low sugar cereal. After a workout, you need to replace all the fuel your body used up during your exercise session. The best combination is protein and carbohydrates together. This will help your body recover and repair muscles and energy stores effectively. The best post-workout snacks include: chocolate milk, protein bar, apple or banana with peanut butter, one mini whole wheat bagel with almond butter or one greek yogurt with fruit.
At a minimum, you should consume eight glasses of water daily. Some studies show than you may need upwards of 10–13 glasses daily. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Drinking a lot of water will actually help water retention and bloating. The more water your drink, the less the body needs to hold on to. Stay hydrated with clear, sugar-free fluids like: water, flavored water, decaf coffee, and teas.
Avoid foods like: sweetened beverages, candy, cookies, pastries, fried foods, frozen meals, processed meats, crackers, and chips. Focus on eating foods that are minimally processed and nutrient dense. They generally are lower in calories and much higher in nutrients like vitamins, minerals, protein or fiber.
