Losing weight is challenging, but the right combination of a balanced diet and regular exercise will help you reach your weight loss goals. Losing that excess weight will decrease your risk for type 2 diabetes and heart problems. Here are 7 of the best ways to lose weight and burn more fat:
1. Clean up your diet
Eliminate the fatty, high calorie fast foods, the burgers, fries and pizzas. Shop for and prepare more natural foods including lean proteins, complex carbohydrates and healthy fatty acids.
2. Eat more often
Eat smaller meals and healthy snacks more often, about every 3-4 hours in order to stabilize your blood sugar and reduce the release of insulin and hormones. Each meal should contain a balance of all three macronutrients, protein, carbohydrates and fats.
3. Drink more water
Eliminate the sugar filled sodas, colas, juices and frappucinos that are adding 300-500+ empty calories to your daily diet. Water is a much healthier and no calorie choice. Drink your first glass as soon as you are awake and another with each meal or snack and your final glass about 2 hours before bedtime.
4. Jump rope
If you want to burn more calories in a shorter amount of time, get a jump rope and use it. Start with basic jumps, skipping and concentrate on extending the amount of time you jump. If you miss, just recover and continue. 20 minutes of continuous rope jumping will burn over 200 calories. Your rope jumps will be an excellent warm up for any follow up cardio or resistance training and will strengthen your heart, lungs, muscles and bones.
5. Hills and stairs
Walking, brisk walking will get you moving and offers some fitness benefits, but to get the most calorie burn from walking, walk up hills and stairways. Walk to the nearest stadium, parking structure or stairway and start stair climbing. Walk more rapidly to burn more calories and fat.
Swimming is an excellent low or no impact exercise that burns calories as you use your major muscle groups to swim laps. Swimming as exercise is both fun and effective without knee or joint pain or pounding the pavement.
7. Weight training
Weight training burns calories as you exercise, but also builds lean muscle. Lean muscle requires more calories to maintain than the body fat it displaces. Combine your weight training with cardio and interval training to maximize your calorie burn and increase your metabolism which then continues to burn calories for several hours after your workout.
The right combination of healthy calories in and more calories burned will produce the calorie deficit you need to lose stored body fat.