Step 1
Get active to burn calories and start shedding pounds. The American College of Sports Medicine recommends getting more than 250 minutes of moderate-intensity exercise per week for the best weight loss results. This could include activities like walking briskly or playing doubles tennis.
Step 2
Add resistance training, like weightlifting or yoga, to your routine to preserve your lean muscle mass while shedding fat from your body, per the ACSM's recommendations. According to the Centers for Disease Control and Prevention you should do at least two strength training routines per week that target all your major muscle groups.
Step 3
Track the calories you burn from exercise using a heart rate monitor that counts calories or an online calculator like Livestrong's MyPlate website.
Step 4
Reduce your net intake by 1,000 calories per day from exercise and reducing your intake. This means that if you burn 400 calories from exercise then you need to reduce your intake by another 600 calories to achieve a 1,000-calorie deficit. This will result in weight loss of two pounds per week -- the maximum recommended for safe weight loss.
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