How to Lose Weight and Get in Shape

Tips for Losing Unwanted Pounds and Toning the Body

May 27, 2009 Carol Rzadkiewicz

For women who want to lose weight and tone their bodies, there is hope if they are serious about losing weight and willing to follow a simple plan of action.

Many women look in the mirror and blanch at what they see reflected there—a body that is anything but toned, a body that is marred by the extra pounds they packed on after having a baby or while sitting on the sofa watching reality shows. However, it's entirely possible to lose those unwanted pounds, develop muscle in all the right places, and have a well-defined, slim body. All it takes is a little time and effort.

Weight-loss and Calorie Consumption

The average person burns 10 calories per pound of body weight just in the simple act of living. Therefore, a person who weighs 150 pounds needs 1,500 calories to maintain that weight — if he or she does nothing but exist. On the other hand, if this person participates in any form of physical activity, and this includes cleaning house, mowing the lawn, or washing the car, then he or she needs to consume more than 1,500 calories in order to maintain a weight of 150 pounds. Yet, at the same time, if this person wishes to weigh less than 150 pounds, then he or she must either consume fewer calories or expend more energy.

Plan of Action for Weight Loss

Everyone is familiar with the old saying: A journey of a thousand miles begins with a single step, and this is especially true when it comes to losing weight and toning the human body. So what steps can women take that will help them obtain a body of which they can be proud?

One: Establish an exercise routine and stick to it:

Walk for 30 minutes to an hour, alternating the pace between easy, moderate, and brisk;
Bicycle around the neighborhood, through the park, or both;
Swim laps at the community pool;
Take dance lessons;
Practice yoga;
Learn karate or tae kwon do;
Sign up for a Pilates class;
In other words, get up and get moving.

Two: Lift weights. No other form of exercise will help tone those sagging muscles quite as effectively as hoisting weights. If people can’t afford to join a gym that provides a trainer, they can purchase some free-weights (at least 5, 10, and 15-pound sets) or fill empty plastic milk cartons with sand, and either purchase a weight-training book or do an online search and download the guidelines for proper exercises. Then, they should pick up those weights and move them. Remember: Calories expended equals pounds lost.

Three: Toss out high-calorie, fat-laden foodstuffs like chips, candy, ice cream, peanuts, and pretzels, and instead fill the cabinets and fridge with healthier snacks, for example, fresh fruits and vegetables, light yogurt, and sugar-free Jell-O or pudding.

Four: Either purchase a calorie-counting guide or download one from the World Wide Web and use it.

Five: Do not skip breakfast: Eating breakfast actually “jump-starts” the metabolism and helps the body burn calories more effectively throughout the remainder of the day. However, avoid empty calories, so instead of a sweet-roll or doughnut, opt for whole-grain cereal with skim milk and fresh or frozen berries, a handful of raisins, or a sliced banana or apple.

Six: Weigh only once a day and at the same time each day, preferably the first thing in the morning. Why? Well, because body weight fluctuates throughout the day, people normally weigh more at night, and if they constantly weigh themselves, dieters will become frustrated and discouraged.

The Secret to Weight Loss Success

The quite surprising reality is this: If people take but four of the six steps listed above, they are guaranteed to lose weight; and as for which four steps they choose, that is entirely up to the individual. However, if someone wants not only to lose weight but also to tone muscles, then she should choose five of the six steps; and within a matter of weeks, she will be well on her way to possessing if not the perfect body, at least one of which she can be proud.

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