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Quick Overview of How to Lose Weight

Here is a quick overview of the main components of how to lose weight. Everything in a nutshell, as it were. What is included here are some common themes in the weight loss process - things that will crop up quite often as you read through diet and exercise literature.

There are five main parts to physical health:

1. Exercise - (a) cardio, (b) strength training, (c) stretching

2. Diet

3. Motivation

4. Sleep

5. Stress

1. Exercise

Exercise is included in many weight loss plans. There are three main components to exercise:

(a) Cardiovascular exercise burns calories.

(b) Strength training builds muscle and as muscle burns more calories than fat, the extra muscle on you will act as 24/7 fat-burning machine.

(c) Stretching will allow you to do exercise better and with less injuries.

1.(a) Cardio

At the very least try to walk more. Aim for 30 minutes five days a week, but even 5- or 10-minute intervals help. Walking is your best bang for your buck.

Try to do some jogging, running, biking or other type of higher intensity exercise than walking if you can.

If you want to try it, take it up a notch and do some sprints.  Aim for two or three times a week. They are quick to do and offer a lot of benefits.

1. (b) Strength Training

For strength training, at the very least try to do some bodyweight exercises, like sit-ups and push-ups. This is what the Convenient Workout on this website touts as an easy way to build some muscle.

Or you can try hitting the weight room at the gym. Or even get into something like Crossfit. Whatever works for you.

1. (c) Stretching

Try to at least touch your toes every now and then. And stretch out your chest. The hamstrings and chest are commonly tight in people due to the way our bodies are designed. These are two of the biggies.

Ideally a full-body stretching routine would be better to work into your day. Or something like yoga.

2. Diet

The items I list here are some common dietary changes that you will help you lose weight. If you read enough about the weight loss process, these will come up quite often.

Drink more water. Aim for 2 liters a day.

Try to eat less red meat and more fish. (Unless, of course, you're vegetarian or vegan.)

Have more dark, leafy greens, like spinach or kale, and more cruciferous vegetables, like broccoli.

Put less butter and salt on and in your meals.

Have oatmeal in the morning instead of a sugary cereal.

Have a handful of blueberries every day.

Have a handful of nuts every day, preferably almonds (they seem to be promoted the most by health professionals).

Have an apple every day.

Drink less pop.

Try to replace fruit juice with actual fruit. Fruit has fibre in it which helps to cancel out the sugar in it. Fruit juice has the sugar, but no fibre. They say drinking fruit juice is similar to drinking pop.

If you eat ice cream, try to switch to frozen yogurt instead. It tastes just as good.

Limit or cut out entirely coffee, alcohol and junk food. (And while we're here, cigarettes too.)

You may want to take a multivitamin and perhaps some fish oil. Fish oil comes in pills too, which can be easier when you travel, as they don't have to be refigerated, unlike a bottle of fish oil.

3. Motivation

You have to want to do this. If now is not the right time for you to lose weight, you can do things in the meantime to help you get ready to lose weight. Like reading books, magazines and Internet articles on how to lose weight. Or watching videos, documentaries, etc. They will help you get in the right frame of mind. 

Watch less of the television shows and the Internet videos that aren't related to you getting in shape and focus on you! Take steps to help yourself. Years from now you will be glad you did. You don't want to be in the same shape years from now. Years from now you want to weigh less, be eating a healthier diet and be getting more physical activity into your day. You want to be living the life of the "New You".

4. Sleep

Sleep is the foundation of all health. Sleep is the time when your body repairs itself. Being tired all the time just isn't healthy. If you don't jump out of bed in the morning, ready to start the day with energy and enthusiasm, something is wrong. Life should be enjoyed!

5. Stress

Stress can cause a whole host of different ailments. You want as little of this as possible. Being optimistic, managing your time well, forgiving people instead of holding grudges, thinking good thoughts instead of bad ones, being thankful for things in your life - these are all things that we can do to improve our mood. Limiting our stress is an important component of losing weight.


› Quick Overview of How to Lose Weight