If you want to lose 10 pounds, don’t leave exercise out of your weight loss equation. Regular exercise can spur you towards weight loss, even if you’re not dieting.
1. Start off Slow and Small
One way to set yourself up for weight loss failure is to start a too vigorous exercise program or attempt to exercise for hours each day. When you’re just starting out, aim for 30 minutes of exercise per day. If this seems very difficult, start with 15 minutes and gradually work your way up to 30 minutes. While this may seem to be a slow start, starting out too fast and aiming too high can lead to very sore muscles the next day. If you are in too much pain to exercise the next day, you’ll have to postpone your weight loss plans. This may cause you to lose motivation. Instead, gradually work your way up to 30 minutes to one hour of exercise per day.
2. Set Realistic Goals
To set a realistic weight loss goal, you’ll have to know how many calories you need to maintain your current weight. You may learn this by asking your doctor or by using an online calculator to come up with an estimate. The number you get should include the amount of calories you need for basic body functioning. By adding your body weight and the amount of calories you currently burn on an average day, you get an estimation of the total calories you need to maintain your current body weight. With this number in mind, you can figure out how many calories you’ll need to burn each day to lose 10 pounds.
Set a realistic goal by giving yourself two to three months in which to lose 10 pounds. Then choose exercises that help you to meet that goal, and gradually work up to your target calorie-burning level. If you need to burn 400 calories per day in order to meet your goal, you might try working up to one hour of aerobic exercise (depending on your current weight) each day or an hour of weight lifting, for example. Keep in mind that heavier people tend to burn more calories when exercising than those who are thinner. This means the more weight you have to lose, the faster you may see benefits from exercise.
3. Choose the Right Exercise
There are countless exercises you can use to lose weight, but if you choose one that you hate, you won’t stick with it. For example, your friend may love her treadmill workout. If you find it boring, however, you’re less likely to do it every day. Experiment to find an exercise you like. Keep in mind that you don’t necessarily need equipment or exercise DVDs to lose weight. Brisk walking, swimming and even climbing stairs can help you to shed extra pounds. You can even include gardening as part of your workout. On average, it burns about 236 calories in 60 minutes.