Moderately Easy Things You'll Need Introduction You can still exercise and lose weight without

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Moderately Easy
Things You'll Need

Introduction

You can still exercise and lose weight without going to the gym.

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Losing weight at a rate of 1 to 2 pounds a week is recommended by The Centers for Disease Control and Prevention, and requires a daily deficit of 500 to 1,000 calories. (See References 1) In addition to a healthy diet, regular exercise can help you accumulate this deficit. Although an option, you don't have to go to the gym to exercise. You can save your time and money and still lose 16 to 32 pounds in four months by exercising outside or at home.
Step 1

Accumulate at least 150 minutes of moderate cardiovascular exercise a week, as recommended by the CDC. (See References 2) For
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Step 4

Emphasize foods from the five food groups: fruits, vegetables, lean protein, whole grains, and reduced-fat dairy products. Limit solid fats and foods with added sugars. For instance, drink fat-free milk instead of whole milk, and eat lean ground beef instead of regular ground beef. (See Reference 5)
Step 5

Reduce your portion sizes so you consume fewer calories. The American Council on Exercise suggests reducing portions by 10 to 15 percent. (See References 6) You can also compare your portions to familiar objects. For instance, one serving of skinless chicken breast should equal two-thirds of a deck of cards, a 1/2 cup of pasta should equal a hockey puck, and 2 teaspoons of mayonnaise should equal the size of two dice. (See References 7)
Tips

Warnings

Consult your doctor prior to making lifestyle changes to lose weight, especially if you have a medical condition or injury.
Key Concepts

weight loss exercise four-month weight-loss routine gym-free weight loss

References

Centers for Disease Control and Prevention: Losing Weight [http://www.cdc.gov/HEALTHYWEIGHT/LOSING_WEIGHT/INDEX.HTML] Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html] Harvard Health Publications: Calories Burned in 30 Minutes for People of Three Different Weights

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