How to Lose 21 Pounds

Losing weight requires reformulation of old eating habits, daily exercise and adherence to a consistent routine. Losing weight is often a struggle, but following several healthy life tips can make dropping excess pounds easier.

Things You'll Need

• Water
• Three-pound dumbbells
• Multivitamin
• Measuring cup
• Oats
• Chicken
• Fish
• Fruits
• Vegetables

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Instructions

Basic Tips

• 1

  Consume a minimum of 80 ounces of water each day. Water is completely pure, containing zero calories, trans fat, carbohydrates or sodium. Water can flush away stored fat cells and detoxify the body.

• 2

  Throw away all carbonated, sugary, caffeinated beverages. These beverages often contain several tablespoons of sugar, which stores in the lower abdominal area creating layers of fat cells that are difficult to tone.

• 3

  Begin every morning with a minimum of 30 minutes of cardiovascular exercise. Cardio activity gets the blood flowing and is the most effective exercise routine when trying to shed excess pounds. Cardio activities include walking, running, jogging and bicycling.

• 4

  Add some resistance. When walking or running, carry 3-pound dumbbells in each hand. This will provide resistance and target muscles in the arms, back, chest and abdominals. Adding resistance is an excellent way to get the heart rate up and results in a fat-blasting workout.

• 5

  Take a multivitamin daily. Doing so will supply your body with nutrients and minerals that food does not provide and will help boost metabolic rate.

• 6

  Do not snack after 6 p.m. Eating in the late evening will result in weight gain. The body's metabolism slows at night and you will not properly metabolize foods eaten in the evening.

Eating Healthy

• 7

  Consume 1/2 cup of oats and 4 oz. of skinless chicken breast for breakfast. This is a proper balance of carbohydrates and protein to kick start the fat-burning process.

• 8

  Eat a snack every three hours. Snacks must be either steamed or raw vegetables and fresh fruit. Avoid dipping vegetables in condiments; dressings are notorious for containing low calories and high amounts of carbohydrates

• 9

  Prepare a well-balanced lunch of 4 oz. of protein, any two fruits and two vegetable servings. Possible sources of protein include grilled or baked fish, skinless chicken and turkey breast.
  If possible, avoid red meats.

• 10

  Be color coordinated. Green, leafy vegetables are visually appealing and are also the healthiest. Consuming green, leafy vegetables such as collards, celery and broccoli may cut your daily caloric intake by 200 calories.

• 11

  Consume 4 oz. of protein, three servings of vegetables and fruits for dinner. This will increase the body's metabolic rate and provide the body with healthy sugars and carbohydrates.