How to Create a Workout Program to Lose Weight

The booming weight-loss industry likes to insinuate that it's difficult to design a weight-loss workout program for yourself. Luckily, that's absolutely not the case. There's only one key to weight loss: move more and eat less. Regular physical activity yields sustainable weight-loss results when paired with mindful eating.

Instructions

1

Choose a moderate-to-vigorous activity type. Walking is a cheap, easy, enjoyable activity that people of all fitness levels can do. Other options are biking, tennis, aerobics, dancing, and the like. Even doing chores around the house or working in the yard counts as a fitness activity, as long as the work you're doing is legitimately energetic.

2

Choose a schedule. Your body doesn't care if your calorie-burning activity happens all at once or in shorter sessions, so you have plenty of flexibility in working it into your day. Individual sessions can be as short as ten minutes each. Since weight loss is triggered by burning more calories than you take in, the key is to find the time to burn through your calorie stores. Aim for an hour a day in total.

3

Add resistance training to the mix. Developed muscles burn calories even at rest, so they'll support your weight-loss efforts around the clock. If you don't have access to a gym, research strength-training exercises that you can do using your own body weight --- they're just as effective for weight loss.

4

Conquer weight-loss plateaus by increasing the intensity of your physical activity.

5

Keep track of calories. Make sure that you aren't unwittingly sabotaging your exercise program with calorie-containing drinks or mindless snacking.

6

Accentuate the positive. Starting and maintaining an effective weight-loss exercise program isn't easy, and you may veer off track if you don't see immediate results. Stay the course by reflecting on the non-superficial benefits of weight maintenance. A slimmer body isn't just a vain pursuit; it lowers your risk of a range of cancers, heart disease, strokes, adult-onset diabetes and high blood pressure.