You don’t need a pricey gym membership or personal trainer to
benefit from a custom weight loss plan! All you need for lasting success
is the commitment to make positive changes and these six steps to build
your own program for fat loss.
Step 1: HIIT Your Fat
HIIT (high-intensity interval training) is a technique that involves
short, high-intensity bursts of energy followed by short rest periods.
It’s ideal for shedding pounds because the intensity boosts the
metabolism for up to 24 hours after the workout has ended.
These workouts aren’t just effective for weight loss—they’re also
convenient. You can do HIIT virtually anywhere, and no gym or special
equipment is required. What’s more, many HIIT workouts can be done in
less than 15 minutes, and some can be completed in just four minutes,
making it easy to work fat-burning moves into even the busiest day.
Step 2: Build Muscle
Strength training is a powerful tool when you’re building a program for
fat loss. It’s so effective because it builds muscles, which burns more
calories than fat. This, in turn, raises your metabolism, even during
times of rest. When you use weights, whether it’s your own body weight
or dumbbells, the activity overloads the muscles, forcing them to work
harder.
Strength training won’t make you bulky either. Instead, you’ll look leaner and slimmer.
Plan to complete a strength training routine three to four times a week
for maximum weight loss. You can also add a strength component to other
exercises, like a treadmill workout, by adding weights.
Step 3: Control Your Portions
Portion control is key to weight loss success. Our culture has developed
an unhealthy sense of portion size over the last several decades. But
it’s not as hard as you might think to overcome what may be a lifetime
of eating oversized servings.
Always measure out the recommended serving size when you dish out your
meals. This will give you a precise idea of how many calories you’re
consuming. However, portion control isn’t all about getting a handle on
the negative; it also lets you ensure you’re taking in the right amounts
of the nutrients that support healthy weight loss, including fiber and
protein.
Step 4: Plan Meals
We can’t overstate the importance of meal planning for weight loss. Not
only does it remove the temptation to hit the takeout lane on a busy
night, but it also lowers the chances you’ll break open a processed meal
that’s likely full of extra calories, fat, sugar, or sodium.
Set aside time each week before your main grocery trip. Plan out what
you’ll eat—meals and snacks—over the coming days. Then shop for as many
of the ingredients as possible so they’ll be available when it’s time to
cook.
Plan to use a slow cooker on crazy-busy days, so you can come home to a
warm, tasty, weight loss meal. Save prep time and reduce waste by
stocking up on frozen produce with no added salt or sugar. Frozen fruit
is ideal for topping pancakes, oatmeal, yogurt, and more. Use frozen
veggies for side dishes, soups, or crockpot meals.
Step 5: Drink Up
No, you can’t drink any ol’ beverage. We’re talking water. H2O is
critical for any personalized weight loss program. One recent study
found that people who were less hydrated were more likely to have a
higher body mass index (BMI).
Drink a full glass of water before each meal to avoid overeating.
Craving a late night snack? Try consuming a glass of water first, then
wait 15 minutes to see if your hunger disappears; sometimes we
misinterpret thirst for hunger.
Step 6: Challenge Yourself
An exercise or eating challenge delivers a one-two punch to excess
weight. The challenge itself will jumpstart weight loss by increasing
your activity level or reducing calories. However, a challenge can also
help you develop a healthy habit, such as consuming less sugar or
increasing the number of steps you take each day.
Exercise and healthy eating challenges are fun to do with a partner,
friend, or family member, too. The combination of partnership and
competition can be exactly the motivation you need to make changes you
can see and feel.