According to the American Council on Exercise, the ability to spot reduce is a myth, meaning that overall weight loss is a more readily attainable goal. If you've gained weight and the excess fat is distributed evenly over your body, you can lose weight all over through proper diet and exercise. The creation of a calorie deficit as well as muscle-toning exercises will help you lose weight and attain a slimmer appearance when excess weight is evenly distributed over your body.
Aerobics and Weight Training to Slim Down All Over
Exercise your body with aerobic activity for at least 2-1/2 hours per week for overall weight loss, suggests the Harvard School of Public Health. Incorporate extra movement into your day, such as walking up the stairs instead of taking the elevator, to burn more calories that lead to weight loss.
Burn 250 calories during each 30-minute exercise session to help create a calorie deficit that will promote the loss of excess weight all over. Exercising for 30 minutes daily will help you lose 1/2 pound each week. Ride your bicycle, go jogging, do some circuit training or play a half-hour game of basketball.
Lose weight by building muscle mass that promotes overall weight loss by boosting your metabolism. Engage in strength training exercises at home or the local gym three days per week, for 20 minutes each session using weights that are heavy enough to tire your muscles after the 12th repetition.
Eating Habits That Promote Overall Weight Loss
Cut your daily caloric intake by 500 to create a calorie deficit that adds up to a loss of 1 pound per week, recommends the University of Illinois at Urbana-Champaign. Substitute raw veggies for a bag of vending machine potato chips to save more than 200 calories, and drink water instead of sugary cola to save another 180 to 250 calories.
Eat mindfully and in a way that's healthy for your body, suggests the University of Maryland Medical Center. Consume and focus on foods that fuel your body and provide good nutrition, such as fresh vegetables and fruits, lean protein, dairy products that are low in fat and whole grain products for added fiber.
Turn off the television, step away from the computer and focus on your food while you eat to avoid mindless overeating that leads to overall weight gain. Eat smaller, more frequent meals with smaller portion sizes to keep your energy and metabolism boosted.
- Get health clearance from your doctor before beginning a healthy eating and exercise program to lose weight.
- Add short bursts of higher-intensity exercise to burn more calories, suggests Wishard Hospital. For instance, jog for one minute after walking for five minutes.