Have a high body fat percentage set the stage for the complications that come with being overweight or obese, such as developing chronic...
Step 1
Add more food to your diet with a low energy density. Including fruits, vegetables, green vegetables, whole grains, lean meat and fish in your diet. Cut the cake, cake, ice cream, fried foods and sweets.
Step 2
Drinking a full glass of water with your food to fill your stomach and continue to drink water at all other hours of the day. Skip the high-calorie drinks that have no nutritional value, such as the latte flavor of coffee, dessert, sweet tea, alcohol and soda.
Grazing on small meals spaced two to three hours apart. Each with a balance of protein and carbohydrates, and start eating as soon as you wake up. An example of the little food is half of a wheat bagel with peanut butter spread on top.
Step 4
Scan the menu carefully in the restaurant to make healthy choices. Stick with foods that are steamed, boiled, baked or steamed. Avoid excess dressing, cheese, cream and butter sauce.
Chew your food slowly. Place the fork or spoon down, chewing and swallowing it completely before taking a bite. This will prevent You from overeating.
Step 6
Spend three days a week doing high intensity interval training. Apply this to a form of cardio that you like, such as running, spinning, climbing stairs, jump rope, or elliptical training paddles. Start your workout with a light five-minute warm-up, then turns back and forth from high to low intensity. Finish with a light five-minute cool-down.
Step 7
Build muscle in the weight room. Add 3 pounds of muscle to your body and you have the potential to burn extra calories to 1,050 a week, according to the University of Michigan Health System. Do multiple exercises together, such as bench presses, rows of upright, bent-over rows, squats and deadlifts. Multi-joint exercises work more than one muscle at a time and promote rapid muscle gain. Do 3-5 sets of 10 to 12 reps of three days a week.
Step 8
Recreational sports league in your area to get more activity in your day. Find other creative ways to move your body more often, like walking around the building before entering, press your feet at your desk, walk in place while on the phone and do a weight training exercise while watching television.
Tips and Warnings
Do your cardio and weight training on alternating days. References WHO: Obesity and Overweight Mayo Clinic: Energy Density and Weight Loss University of Michigan Health System: Metabolism of Muscle Mayo Clinic: Normal Weight Obesity
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