How to Reduce Weight & Fat

Being overweight can lead to a number of health problems, including heart disease, diabetes and even fertility issues. It can also take an emotional toll if your self-esteem suffers or your weight keeps you from doing things you enjoy. One of the best ways to lose weight and send your metabolism into fat-burning mode is through a combination of diet and exercise. Sustained weight loss requires discipline and a commitment to a healthier, more active lifestyle, but losing those unwanted pounds can improve the overall quality of your life.

Instructions

• 1

  Eat a balanced diet that includes fresh fruits and vegetables, lean proteins and whole grains. Check with your doctor, a nutritionist or use an online tool to determine how many calories you will need daily to lose weight. As you lose weight, your body will require fewer calories. However, Health magazine recommends keeping your daily calorie intake between 1,400 and 1,600 daily to help you lose weight without feeling starved. Also, familiarize yourself with proper portion sizes.

• 2

  Get your cardio. Exercise that raises your heart rate is an important step in losing weight. Cardiovascular exercise encompasses a variety of activities including walking, running, jogging, swimming and biking. The Centers for Disease Control and Prevention (CDC) recommends 75-150 minutes of moderate to vigorous intensity exercise every week to maintain weight loss and health benefits. Choose activities you enjoy to make your routine easier to stick to.

• 3

  Build muscle. Muscle tissue naturally burns more calories than fat, even when you are at rest. You can build muscle through weight training, either with traditional free weights or kettle bells, or through resistance exercises such as Pilates. The CDC recommends strength training exercises for all major muscle groups at least twice a week.

• 4

  Talk to your doctor. Discuss your health concerns and your weight loss plans with your doctor before beginning any diet or exercise routine. Make sure he or she knows all your current health issues and the medications you are taking. Your doctor may be able to identify a medical cause for your weight gain (e.g., conditions such as hypothyroidism or polycystic ovary syndrome, or medications such as antidepressants or corticosteroids). If necessary your doctor can also recommend a diet or exercise routine to suit your needs.