You do the math: To lose one pound you must burn 3,500 calories. So if you burn 300 calories in a workout, then to lose one pound would take almost 12 workouts to accomplish. However, if you reduce the amount of calories you consume by 300 calories and also burn 300 calories through exercise, then it will take half as long for you to lose one pound.
If you are trying to lose weight, aim for 200 minutes at least (over three hours) per week of moderate intensity exercising with everything else staying consistent. If you are planning to exercise and cut calories, you can do a minimum of 150 minutes of exercise (2 1/2 hours) per week.
If you are just starting out, begin with 50 minutes of exercise per week and then work your way up to 200 minutes.
You didn’t gain those 20 pounds in just the past six months; so you won’t lose it all in the next six months either.
People don’t like hearing about how they need to be patient. Instant gratification is what most people are looking for these days. However, the cold, hard reality is that in order to lose weight and also keep it off for good, takes a lot of hard work. No one can lose weight and then keep it off without putting in effort.
The following are eight tips that can help stick with your weight loss workouts and achieve your goals.
1. Find an exercise partner or buddy.
Experts say that this is an absolute must. Having accountability with someone else helps to keep you honest. It is a lot easier to tell yourself no than it is to say it to somebody else, if you are say are going on bike rides on a regular basis with your friends.
2. Do your workouts according to a set schedule.
Have your workouts listed on your calendar at specific times. Make an appointment ahead of time to exercise. That way you won’t have any excuses about not having enough time.
3. Weigh yourself every day.
This is one of the most effective tools for helping you to see if you are slipping up. When you weigh yourself every day it helps you stay on track. That way you don’t allow one missed workout or an extra 300 calories set you back permanently.
4. Don’t try to do too much, too quickly.
Be careful about being overly motivated. It is a mistake trying to start out doing aerobic exercise six days per week or trying to lift weights that are much too heavy for you. You are much more likely to injure yourself during the first week and quit.
5. Log your workouts.
Logging your workout times will help you with achieving your weekly goals, even when you get off track for the day. At the end of your week, it can also help with inspiring you, as you look back and see everything you have been able to achieve.
6. Cook more frequently.
Calories and portions tend to be out of control whenever you eat out. Fewer calories are almost always consumed when you cook and eat a meal at home. You should save eating out at restaurants only for special occasions. Instead of getting together with friends for a meal, go for a walk.
7. Cut back on your alcohol consumption.
Drinking a glass of beer or wine not only adds a few hundred extra calories, but after you have had a couple of glasses, you aren’t even conscious of the fact that you are consuming extra calories during your meal. Completely giving up drinking isn’t necessary, but you should cut back as much as possible.
8. Beware of splurging.
You are at a party and grab some crackers and cheese. Before dinner has even started you consume 300 calories. Randomly consuming an extreme number of calories isn’t something we seem to have a problem with, but we never sporadically or randomly expend extreme amounts of caloric expenditure.