If you're prepping for a special occasion, a vacation, or just want to fit into an old pair of jeans; you might be looking for a quick way to lose weight. While slimming down overnight is not an option, you can follow a drop a pant size workout and reach your weight loss goals in a matter of weeks. When it comes to losing weight, the first rule of thumb is to steer clear of fad diets and false promises. The Academy of Nutrition and Dietetics recommends skipping on any diet that claims rapid weight loss, requires you to follow a rigid menu, doesn't include exercise as part of the plan, allows only specific food combinations or eliminates entire food groups.
These types of diets may result in fast weight loss, but there's also a good chance you'll regain some of the weight after you resume regular eating habits. To lose weight and keep it off, many experts, including the Mayo Clinic , recommend a weight loss of one to two pounds a week. One way to work towards this goal is to consume fewer calories each day and burn calories through exercise, which results in a net loss of calories each day, or a two-pound weight loss each week.
Finally, buddying up with a friend or family member can help you lose weight and it may even help you keep it off for the long haul. Try creating a drop a jean size challenge to keep you on track.
Recruit other like-minded people and ask each participant to send a daily message packed full of inspiration, recipe ideas and fitness tips. Read more: Circuit Training vs. Interval Training. Burning calories through cardiovascular exercise and resistance training is an excellent way to enhance your weight loss efforts and keep the pounds off long-term.
If you want to lose weight, try eating four or five small meals per day instead of two or three large ones 1. This makes it easier for your body to process what you are consuming.
Divide your required calories by the number of meals you'll be eating to determine how large each meal should be. Space your meals out two or three hours apart — try meals at breakfast, mid-morning, lunch, afternoon and dinner. Spend at least 45 minutes a day participating in intense aerobic exercise. You have to encourage your body to burn calories if you want to drop pounds and inches.
Running is by far the fastest calorie burner, with the potential for calories per hour. If you're unable to run, use an elliptical machine, jump rope, or participate in a high-impact aerobics class. Focus on eating a low-fat diet based on leafy greens, fruits and vegetables.
These foods give your body what it needs to survive without packing on calories, sugar and fat. Avoid late-night meals. Your metabolism slows as you sleep, so try to have your last meal at least three hours before you call it a night.
There is no hard and fast rule for how many pounds you must lose to drop a pant size, as this number depends entirely on your current height and weight. Monitor the health of your community here. If you have trouble motivating yourself to move more—which is one of the most effective ways to burn calories—commit to doing one active act of kindness daily. Knowing someone else's happiness and wellbeing is on the line is a great motivator.
Not sure where to start? Return your shopping cart to the store rather than leaving it in the parking lot, pick up your own coffee instead of asking an intern to grab it for you, or give up your seat on the bus or subway. Every bit of movement can get you one step closer to success! Note: Don't make your kind acts about baking cookies; that's just too much temptation! Grab the kids or throw in your headphone and take a quick walk around the block before sitting down to your next meal.
Not only will you burn some calories and get your blood flowing, studies suggest that getting in some fitness before you nosh, increases the chances you'll reach for a healthier dish. Not sure what to cook? All of these healthy chicken recipes are solid picks! Better yet, make it a full body shot hello, OOTD! Well, it turns out that a picture can be worth a lot of lost pounds. A recent study from a nutrition clinic in Colombia revealed that people who took routine photos of themselves while on a weight loss plan were more likely to finish the plan than the non-selfie snapping participants—and a whopping So instead of waiting for that one exciting "After" pic, get snappy with yourself right away!
Instead of sending your little one to the backyard to play on his own, lace up your sneaks and head outside with him! Not only are backyard games like tag, hopscotch, and catch, enjoyable and fun, they can actually burn off a fair share of calories.
Have some extra time on your hands? Head to the park to shoot hoops or hit the local mini golf course—your kids and your body will love it! This kind of quality time is also one of the biggest 25 Ways to Be Happier Now. Next time you're in the mood for a night out on the town, why not hit up a dance club? From salsa and jazz to hip hop and trance, there's something for every type of music lover. The only caveat: You'll have to cut yourself off after one cocktail to ensure you burn off more than you take in.
And speaking of calories, if you're trying to take in fewer of them, check out these 50 Snacks With 50 Calories or Less. Growing your own fruits, veggies and herbs in your backyard is a win-win for weight loss. Gardening can actually burn between and calories per hour and once your crops are ready to be picked, you'll have an abundance of low-calorie, nutritious fare to add into your family's meals.
That's what we like to call a win-win! Need some help with your healthy meal prep game? Chains like Sur La Table offer a variety of cooking classes that can help. On a budget? You can get some awesome cooking class deals on Groupon. The best part is—aside from the eating, of course—cooking actually burns about calories per hour far more than you'll scorch ordering from Seamless , so honing your new skill can actually help you reach your happy weight is two different ways.
Trying to eat more low-cal foods like fruits and veggies can be a snooze—especially if you make the same few dishes over and over again. To keep your taste buds entertained, turn your meals into festive events, suggests Lori Zanini, registered dietitian and Spokesperson for the Academy of Nutrition and Dietetics. More often than not, you're likely catching up with friends over plates of fatty, sodium-packed restaurant food.
In fact, a recent study published in the Journal of the American Academy of Nutrition and Dietetics found that the average restaurant meal contains a whopping 1, calories—about half the recommended daily intake. To take in fewer calories—without putting a kink in your social life—offer to have your friends over for a healthy dinner.
This way you can control everything that winds up on your plate. If your friends offer to contribute, put them on fruit salad or veggies-and-dip duty—it's near impossible for either of those things to go awry.
You know what's hotter than seeing your honey dice up a tomato or saute some shrimp? Absolutely nothing. Pick a one of these slimming 20 Best-Ever Recipes for Zero Belly , light the candles, cue up Netflix and have a waistline-friendly night in with your sweetie. To burn even more calories, skip dessert and take things to the bedroom for a sexy workout.
There's a fast food boom happening—and for once, Eat This, Not That! Although burger joints and mall foods still reign supreme, a new breed of healthy, fast casual restaurants like Dig Inn and Sweetgreen are dominating the market. Next time you're friends suggest meeting up for a bite, why not suggest checking out one of the new, healthy eateries in your area? Not only will your meal be kind to your waistline, checking out a new hot spot is far more fun than going to the pizza joint in your neighborhood—yet again.
And if you do still find yourself at a chain restaurant, be sure to have read up 20 Things You Should Never Eat at a Chain Restaurant , first! The app allows friends using different trackers to go head to head on a shared leaderboard to see who moves the most. You and your friends can also complete as a team and challenge other groups of trackers to see who log the most steps.
Lace up your sneakers and play tourist in your own city! Check out historic walking tours in your area or find a nearby nature path with a killer view. Walking is easy on the joints, burns a fair number of calories and is a great way to take in new sites and sounds. Scouring surfaces might give you bad Annie flashbacks, but it can actually be a good full-body workout, engaging your biceps, triceps, and core.
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