Jogging helps you burn calories.
Whether you want to lose 30 lbs. or 10 lbs., losing weight at a rate of 2 lbs. per week is a realistic goal. Gradual weight loss is easier to maintain over the long run; crash dieting to lose weight may give you fast results, but often restrictive diets are impossible to maintain for the duration. One pound of fat has 3,500 calories, so to lose 2 lbs. a week you must create a caloric deficit of 7,000 calories. To accomplish this, incorporate regular exercise and a healthy diet into your lifestyle.
Instructions
1. Perform cardiovascular exercise for one hour, five days per week. Aim to burn 500 calories during each exercise session. Keep in mind that you may have to gradually build up your endurance with shorter session to eventually complete a full hour of cardiovascular exercise. Burn 500 calories by jogging five miles, swimming laps, taking a high-impact aerobics class or playing a game of basketball. Perform different types of exercise to eliminate boredom and to keep challenging your body.
2. Reduce your daily caloric intake from food by 500 calories. Compare nutritional information on product labels and choose products low in fat and calories. Avoid making drastic changes to your diet; make smarter changes, instead. Avoid sugar, saturated fats, fatty meats, white carbohydrates and full-fat dairy. Consume low-fat dairy products, lean meats, such as chicken and turkey and plant-based foods, such as fruits, vegetables, olive and canola oil and whole grains.
3. Drink at least eight glasses of water daily. Water helps fill you up so you are less likely to overeat. It also promotes your digestive health and keeps your kidneys working optimally, which is essential in the breakdown of waste products.
4. Sleep at least eight hours every night. According to WebMD, being sleep deprived affects your metabolism in a negative fashion. When you are tired during your waking hours, you are also more likely to reach for unhealthy foods because the hormones that regulate hunger and fullness fluctuate.
5. Record all the foods you eat, the beverages you drink and the exercise you perform on a daily basis. Keeping a journal may help motivate you to stick to your diet. It may also help you catch pitfalls that obstruct your weight loss.
Tags: cardiovascular exercise, least eight, weight loss, your diet