Before cutting calories, talk to your doctor and a reputable fitness coach. Never eat fewer than 1200 calories a day. It’s extremely dangerous and can lead to future health problems. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Burning an extra 2000 calories (on top of the 2000 calories you normally burn) isn’t easy or advisable. Unless you’re a professional athlete, don’t attempt to burn an additional 2000 calories strictly through exercise. For effective weight loss, aim to burn an additional 2000 calories over several days or weeks, and break down your fitness goals into smaller, manageable ones so you don’t experience burnout.
When adding HIIT to your routine, be sure to warm up before exercising. Start with 10-15 leg swings, or jog in place for one minute. Try 30 seconds of push-ups for beginners, followed by a 15-second plank. Or, run up and down the stairs for 1 minute, followed by 25 seconds of rest. Do 8-10 reps. Instead of a timer, blast music over a speaker to keep track of your workout intervals. Try sprinting until you reach the bridge of your favorite song, then slowly walk in place until the outro (and repeat).
If you’re a beginner, it’s crucial to choose the right bike to avoid lower back pain. Search for an indoor recumbent bike, which puts you in a slightly reclined position to put less stress on your body. When cycling outdoors, always wear a safety helmet, and avoid wearing clips to keep your feet on the pedals–your injuries will be worse if you fall off your bike. It’s crucial to monitor your hydration levels when exercising: drink at least 2 litres (0. 53 US gal) to 3 litres (0. 79 US gal) of water a day, and add electrolyte powder to your water if you ride for over an hour. [5] X Research source
It’s important to find the right Zumba for you. Search for a class with a licensed instructor on Zumba. com, or try it at home: there’s tons of videos on YouTube that are guaranteed to make you sweat. To burn even more calories, try holding a set of Zumba dumbbells during class.
Plastic jump ropes whip around faster, helping you create a more intense workout. Jump on a wooden or waxed floor to prevent putting stress on your knees. To keep your routine exciting, do variations like alternate foot jumps or single leg lift jumps. Start by jumping rope for 2-3 minutes so you can focus on the quality of your jumps, then increase the duration and intensity as you progress. To target all your muscle groups, combine jumping rope with other training exercises, like cardio, cycling, or HIIT.
If you’re swimming laps, put on a swim cap to keep your hair out of your face and wear swim goggles to protect your eyes underwater. Whether it’s a pool, lake, or beach, ensure the environment you choose to swim in is safe. Always swim under supervision or with a friend, and stay within a depth you can handle.
To get the most out of sparring, add wrist or ankle weights during your kickboxing workout, or throw on a pair of boxing gloves for extra resistance. Improve your kickboxing skills by building your endurance with other exercises: try jumping rope, sprinting up hills, and swimming laps.
Mix running with other workouts to meet your fitness goals: try a warm-up (15 minutes) + running (1 hour) + cool down (15 minutes) + HIIT (15 minutes) + jumping rope (10 minutes). If you struggle with working out consistently, run with a friend, or join a local running club. It’s crucial to choose running shoes that fit your needs. Consider the surface you’re running on, and purchase your shoes in-person to ensure they’re the perfect fit.
Work with a fitness instructor to develop a safe and effective program. A beginner’s routine typically involves 8-10 exercises (8 reps each), 2-3 times per week. When starting your weight training program, it’s crucial to warm up with some cardio. Start by walking for 5 minutes, followed by a few jumping jacks and dynamic stretches. To gain the most benefits, introduce new exercises into your workout routine to challenge your muscles.
Incorporate low-intensity aerobic exercise with other workouts to burn more fat: try a warm up (15 minutes) + pilates (1 hour) + swimming (30 minutes) + cycling (15 min) + cool down (15 minutes). When choosing a type of yoga, it’s important to try different classes to see what you enjoy. Bikram yoga (hot yoga) and Vinyasa yoga are the best forms of yoga for burning calories.
Park further from the store entrance, and take the stairs instead of the elevator. See your colleagues in-person instead of sending an email. Wash the dishes by hand instead of using a dishwasher. Pace when you’re on the phone, and talk with your hands during conversation.
1/2 plate of fruits and vegetables 1/4 plate of whole grains 1/4 plate of lean protein
The next time you’re craving chips, replace them with veggies and hummus. If you’re craving something sweet, eat frozen grapes or make banana ice cream. Other healthy snacks: mixed nuts, fruit, boiled eggs, yogurt
You can still enjoy the flavor of alcohol without the excess calories. Replace your drink of choice with a low-calorie mocktail, or try flavored sparkling water with lime. If you desperately need caffeine, drink yerba mate, green tea, or plain black coffee.
Fruits: apples, avocados, bananas, berries (blueberries, raspberries, strawberries) Vegetables: beans, broccoli, carrots, cauliflower, potatoes Whole grains: brown rice, oats, pasta Nuts (almonds, pistachios, sunflower seeds) Popcorn
Hot sauce and packaged seasonings have a high salt content, so it’s best to add whole peppers or dried chili powder into your food instead. If you’re eating unhealthy foods, adding spice isn’t going to boost your metabolism. No matter how much spice you add, focus on maintaining a healthy, balanced diet of whole foods.
Try the 80/20 rule: stick to nutritious, whole foods 80% of the time, and eat whatever you want 20% of the time. To avoid overeating, avoid distractions during meals, like watching TV or scrolling on your phone. Don’t get so caught up with counting calories that you feel guilty for “giving in” to certain foods. Use an online calorie calculator to determine how many calories you need to cut, but always talk to your doctor to develop a specialized (and safe) weight-loss plan.
To figure out your minimum caloric intake, calculate your basal metabolic rate (BMR). Determine your height in centimeters and your weight in kilograms. Plug these values into an online calculator. A high BMR is ideal because it means you burn a lot of calories at rest. A low BMR means you have a slow metabolism, which is often fueled by restricting calories and limiting exercise. [17] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Calculate your BMR every week to track your metabolism. If your BMR remains the same, you may want to switch up your diet or workout. Then, check if your BMR changes the following week. BMR increases if you have a high percentage of lean muscle mass (since muscle is more active than fat). To boost your BMR, add muscle-building exercises into your routine, like weight-lifting or cycling.
Mild weight loss: 0. 5 pounds (0. 23 kg) a week Normal weight loss: 1 pound (0. 45 kg)a week Extreme weight loss: 2 pounds (0. 91 kg) a week (not recommended unless advised by your doctor)
