|  | Diet Nutrition | Weight Loss

How to Lose Weight With the Zumba Dance

Zumba is one of the newest fitness crazes to sweep the nation. Zumba began by accident when Colombian native and aerobics instructor Beto Perez forgot his traditional aerobics music on the way to teach his class and instead used one of his favorite Latin CDs. Inspired by the traditional cumbia, salsa, samba and merengue music he grew up with, Perez paired his favorite, pulsating Latin rhythms with international dance steps. Reportedly, the students loved it and got an amazing workout.

The Zumba formula is based on easy-to-follow Latin and international dance steps mixed with heart-pumping cardiovascular exercise moves. Each class is one hour of "calorie-burning, body-energizing, awe-inspiring movements meant to engage and captivate you for life!" according to the Zumba Fitness company, which says the moves promote weight loss.

Things You'll Need

  • Dance shoes/sneakers
  • Workout clothes
  • Zumba DVDs or Latin music CDs
  • Journal
Show More

Instructions

  1. Lose Weight

    • 1

      Find a Zumba class near you by going to the zumba.com and entering your zip code. Try several classes in your area if possible, especially if the one you try first is either too difficult or too easy. Zumba instructors are able to gear their classes to their clientele, and each one has her own style and level of difficulty.

    • 2

      Dress appropriately for your Zumba fitness class. Zumba is a dance class, but also a fitness class. Wear comfortable sneakers or dance shoes in which you can move freely. Wear comfortable workout gear, like a T-shirt and sweat pants.

    • 3

      To get the benefit of weight loss doing Zumba, attend at least four Zumba classes each week. Each Zumba class, which uses the principles of interval and resistance training, can help you burn 500 to 800 calories (or more), depending on your body and the intensity of the class. Practice the Zumba moves at home by dancing to Latin music, using the Zumba DVD's, or finding some clips on the Internet. This will help you get more comfortable with the moves and burn more calories.

    • 4

      Follow the Zumba Fitness weight loss plan by adhering to a healthy low-fat, low-calorie diet. (For sample workouts and meal plans, refer to the book "Zumba: Ditch the Workout, Join the Party! The Zumba Weight Loss Program" by Beto Perez. It contains charts and information about calories and healthy food choices so you can structure your meals to attain weight loss.)

    • 5

      Keep an exercise and food journal. The Zumba Fitness plan suggests writing down your weight-loss goals and accomplishments. It also recommends noting your Zumba class schedule on a calendar and keeping a written record of everything you eat each day.

Weight Loss - Related Articles