Replace foods that are high in calories and low in nutritional value with healthier options. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source For example, if you’re craving a sweet treat like a chocolate ice cream bar, try eating some reduced-fat flavored yogurt instead, which is lower in calories and better for your body. Swap high-calorie foods for low-calorie foods to lower your calorie intake without changing the types of food you eat. Reach for a diet soda instead of a full-calorie one, or choose baked or fat-free potato chips instead of regular fried ones. Cut portion sizes and eat smaller meals if you don’t want to make any adjustments to the foods you enjoy.
If you’re new to exercising, it can be easy to over-exert yourself. To avoid injury and burnout, begin with a pace that feels comfortable and slowly increase the speed and distance of your walks.
Studies show that short intervals of running may be more effective for fat loss than long-distance runs. Consider incorporating interval training into your exercise routine by walking at a brisk pace for longer periods of time, running for a shorter period of time, then returning to your walking pace. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
If your leg or knee pain causes you to have issues with balance, then walking may be a more suitable option than riding a bike, since poor balance could lead to injury.
Jumping rope is a great exercise to add to your weekly training routine, but it is important to listen to your body. If your joints don’t feel great over time — ankles, knees, hips, and back, more specifically —, you might want to decrease the volume of the exercise.
To do a lunge, stand with your feet shoulder-length apart. You can place your hands on your hips or hold them together in front of you. [10] X Research source Step about 2 feet forward with one foot. Keep your upper body upright and bend both knees so there is a 90° bend in your front leg. Engage your leg muscles to push your body back to its starting position. Repeat with the other leg. For added intensity and strength training, hold a weight or dumbbell in each hand as you perform the squat. Let the weights hang heavy in your hands and keep your arms on either side of your body. [11] X Research source
To perform a squat, begin with both feet shoulder-width apart. Place your hands at your sides or hold them together in front of you. Bend your knees at a 90° angle as if you were sitting down in a chair. Keep your back straight and be sure to not let your knees bend in front of your ankles. To add intensity, place a resistance band around your thighs to target your quadriceps.
To do a step up, begin by finding a stair, step stool, or another object you can use to step on. Be sure your space is clear from any obstacles or movement so you won’t fall or lose your balance. Keep your hands on your hips for balance and step onto the stair. Place your weight on your front foot and push through. You should feel your back foot lift off the ground. Press down through your front foot to fully extend your leg. Slowly lower your back foot to the ground and repeat with your other leg.
Find a plastic or cosmetic surgeon in your area to learn more about cryolipolysis procedures. Research shows that it takes multiple sessions over the course of two months to see a dramatic improvement in fat reduction. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source On average, a cryolipolysis procedure ranges from $2,000 to $4,000 depending on your specific treatment. Health insurance is not likely to cover these costs. [16] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Talk to a plastic or cosmetic surgeon if you are interested in liposuction. The typical liposuction procedure costs a few thousand dollars and is not likely to be covered by health insurance. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Liposuction will not remove skin texture associated with fat, like cellulite or excess skin, nor will it prevent future body fat gain. [18] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Excess skin removal is a major procedure that is likely to result in scarring and pain for up to a few weeks. It may take up to two years to see the full body contouring results.
