Losing weight can be a challenge on its own, let alone from a specific area of your body. But there are a few things you can do to focus your weight loss efforts where you want them.
1. Eat healthily
- Eat a healthy diet. Avoid processed foods such as sugary drinks and fast food, as they are high in calories and fat but low in nutrients. Instead, stick to whole grains like brown rice or quinoa (the grain-like seeds of the chenopodium plant).
They are high in fiber, which helps keep you full longer than their refined counterparts like white rice or wheat flour.
- Avoid food with a high glycemic index (GI), which spikes your blood sugar levels after eating it.
The GI is calculated based on how much time it takes for the carbohydrate content of a particular food to enter your bloodstream after being broken down by enzymes from your mouth through stomach acid into glucose molecules that can be used directly by cells for energy production when needed most urgently during exercise sessions lasting more than an hour at moderate intensity levels where heart rate exceeds 80 percent max capacity during recovery periods between sets taken at 85 percent max capacity level due to lactic acid accumulation caused by intense exercise activity performed simultaneously too quickly without sufficient rest periods between sets allowing sufficient time for muscle glycogen stores to replenish themselves sufficiently enough before beginning next set again immediately after finishing previous one within same workout session period without enough rest breaks between hard workouts performed consecutively without taking breather breaks every few minutes every single minute instead.
2. Exercise Regularly
What you need to know:
- How much exercise you need depends on your body weight and your age.
- Exercising at a minimum of three times per week is recommended for most people.
- You’ll find yourself more likely to stick with an exercise routine if it’s fun, something you enjoy doing regularly.
How to make it happen:
- Calculate how many calories you burn during each activity by using this free tool from HealthStatus (enter “weight” in the first box, then choose whether or not you want to include the impact of gravity). For example, running for one hour at 5 mph will burn 800 – 1,000 calories for someone weighing 150 lbs., which is about 4 percent of their total daily energy expenditure!
Use this information as motivation when planning out your exercise program so that you can reach any weight loss goals that might be preventing you from getting started today.
3. Use the scale as a guide, not a controller
If you’re serious about losing weight, the scale can be your best friend. However, it’s important to remember that the scale is not always accurate and should be used as a guide rather than a controller.
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The first step to using the scale is understanding that your body weight fluctuates throughout the day based on a number of factors:
- Your hydration levels
- How much time has passed since you last ate or drank something
- How much time has passed since you exercised (muscle weighs more than fat)
- Water retention due to menstrual cycle or other hormonal changes
4. Find low-calorie substitutes for your favorite treats
One of the best ways to lose weight is to find low-calorie substitutes for your favorite treats. Use these tips to help you:
- Find a healthy substitute for your favorite snack. If you’re craving something sweet and crunchy, try dried fruit or nuts instead of chips or cookies.
- Find a healthy substitute for your favorite dessert. If ice cream is on the menu, opt for sorbet instead!
- Find a healthy substitute for your favorite meal. If pasta is on the menu at dinner, order grilled fish instead of ordering an entree with noodles and sauce—you’ll be able to save hundreds of calories per meal this way!
- Find low-calorie substitutes that work in place of snacks and desserts without sacrificing taste (or fun). For instance: Eat fresh fruit instead of chocolate; drink water with lemon until soda tastes good again; eat carrots before drinking beer…the list goes on!
5. Move more to lose weight
- Move more to lose weight.
- Exercise to lose weight.
- Exercise to stay healthy.
- Exercise to improve your mood.
- Exercise to reduce the risk of disease and illness.
- Exercise to reduce the risk of heart disease, diabetes, and other health problems like high blood pressure or high cholesterol that can lead to stroke or kidney failure later in life if not treated properly now
The most important thing you can do is to choose healthy foods and be physically active every day
The most important thing you can do is to choose healthy foods and be physically active every day.
- Choose healthy foods – Eating a variety of nutritious foods will help you reach and maintain a healthy weight. Eat plenty of vegetables, fruits, whole grains, and lean sources of protein (such as fish and beans). Include low-fat or fat-free dairy products in your diet.
If you drink alcohol, do so in moderation—no more than one drink per day for women or two drinks per day for men—and avoid alcohol if you’re trying to lose weight or prevent heart disease.
- Be physically active every day — Being active not only helps you burn calories; it also improves your mood, protects against disease, and keeps your muscles strong. Aim for at least 30 minutes of physical activity on most days of the week—this could include brisk walking or cycling to work instead of driving; taking the stairs rather than the elevator when possible; gardening around the house; doing household chores like washing clothes by hand instead of using a washing machine; playing sports with friends rather than watching television/computer games on weekends