Yo-yo dieting is bad for you; it can lower your good cholesterol levels, decrease the function of your immune system and slow your metabolism. The easiest way for women to lose weight and to keep the weight off is to eat healthy, exercise regularly and set realistic goals that are easy to live with. Here are some tips for losing weight easily.
Plyometrics
Plyometrics is a type of training that involves jumping, hopping and bounding. It uses the principals of interval training--short, high-intensity cardio exercise alternated with longer periods of low-intensity cardio--to help women lose weight. This type of training was developed by the Eastern Europeans in the 1970's to build greater strength for the Olympics. Their program was based on scientific evidence showing that if you stretch your muscles before contracting them, it helps enhance your muscles' power. This high-intensity cardio training helps you lose weight and strengthens your muscles.
Pyramid Weightlifting
Pyramid weightlifting involves using a light set of weights for a warm-up round, then progressively increasing the weight in each set thereafter. For example, perform 15 repetitions at 55 percent of your maximum weight for your first set. With only a brief pause, perform 10 repetitions at 60 percent of your maximum, then six to eight repetitions at 65 percent of your maximum. According to Jillian Michaels in "Making the Cut," pyramid lifting helps build muscle by breaking the muscle down in order to build it back up. The more muscle mass you have, the more calories your body can burn, meaning more lost weight.
Diet
Eating a healthy diet high in fruits and vegetables, which are packed with nutrients and fiber, helps decrease bloating and assist with weight loss. The American Council on Exercise recommends you eat two cups of fruit and two and a half cups of vegetables daily for a 2,000-calorie-a-day diet. You diet should also include lowfat food choices that are low in calories. Be consistent throughout the week rather than dieting strictly on certain days and then taking other days off. You should also try to reduce your portion sizes by about 10 to 15 percent.
High-Intensity Cardio Activity
According to the American Council on Exercise, higher-intensity exercise burns more calories than lower-intensity exercise. Additionally, it helps to increase your caloric deficit and keeps your metabolism elevated even after you are finished working out. You can combine this with interval training, which alternates short bursts of activity with intense bursts of activity to help your body burn more calories.
Plyometrics
Plyometrics is a type of training that involves jumping, hopping and bounding. It uses the principals of interval training--short, high-intensity cardio exercise alternated with longer periods of low-intensity cardio--to help women lose weight. This type of training was developed by the Eastern Europeans in the 1970's to build greater strength for the Olympics. Their program was based on scientific evidence showing that if you stretch your muscles before contracting them, it helps enhance your muscles' power. This high-intensity cardio training helps you lose weight and strengthens your muscles.
Pyramid Weightlifting
Pyramid weightlifting involves using a light set of weights for a warm-up round, then progressively increasing the weight in each set thereafter. For example, perform 15 repetitions at 55 percent of your maximum weight for your first set. With only a brief pause, perform 10 repetitions at 60 percent of your maximum, then six to eight repetitions at 65 percent of your maximum. According to Jillian Michaels in "Making the Cut," pyramid lifting helps build muscle by breaking the muscle down in order to build it back up. The more muscle mass you have, the more calories your body can burn, meaning more lost weight.
Diet
Eating a healthy diet high in fruits and vegetables, which are packed with nutrients and fiber, helps decrease bloating and assist with weight loss. The American Council on Exercise recommends you eat two cups of fruit and two and a half cups of vegetables daily for a 2,000-calorie-a-day diet. You diet should also include lowfat food choices that are low in calories. Be consistent throughout the week rather than dieting strictly on certain days and then taking other days off. You should also try to reduce your portion sizes by about 10 to 15 percent.
High-Intensity Cardio Activity
According to the American Council on Exercise, higher-intensity exercise burns more calories than lower-intensity exercise. Additionally, it helps to increase your caloric deficit and keeps your metabolism elevated even after you are finished working out. You can combine this with interval training, which alternates short bursts of activity with intense bursts of activity to help your body burn more calories.
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