The 5 Steps to Fast Easy Weight Loss

The 5 Steps to Fast Easy Weight Loss

Whether you’re old or young, obese or near your ideal weight, the three factors that result in fast easy weight loss remain the same. How much sleep you get, how much physical exercise you put in, and what foods you eat are the three things that impact your success with your weight loss programs.
These five quick and easy weight loss steps are things that you can do right now to lead your kids, and your family, to a healthier way of living.

1) Cut back on some calories.
In general, one pound of body weight is equal to 3500 calories. So if you get an extra 150 calories a day, you will gain about an extra pound in just three weeks! That's just a few cookies a day or maybe an extra dinner roll and helps illustrate how little things can lead to a weight problem.
Although you likely don't need to put your child on a strict diet (or at least you shouldn't without the supervision of your Pediatrician and/or a registered dietician), it should be very easy to trim just 100 or 200 extra calories from your older child's diet.
2-Walk for 45 minutes a day. The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
3- Exercise
In order to change the shape of your body and achieve fast easy weight loss you do need to exercise. Aim to get exercise at least five days a week. Be consistent. If you choose an activity or sport that you like, it won’t be difficult to work it into your daily routine.
When your goal is improved fitness and a better-balanced body shape, you should combine different types of exercise such as cardio, flexibility training and resistance training. Cardio training increases your fitness and helps you burn body fat. Lifting weights raises your metabolism. It’s through resistance training that you build lean muscle mass and tone your body.
Similarly, flexibility training does more than increase your flexibility, it also lowers your likelihood for injury and aids in preventing sore muscles. Regardless of whatever exercises you do, be sure to implement a sense of variety to keep things exciting.
4- Find an online weight-loss buddy. A University of Vermont study found that online weight-loss buddies help you keep the weight off. The researchers followed volunteers for 18 months. Those assigned to an Internet-based weight maintenance program sustained their weight loss better than those who met face-to-face in a support group.
5-Get more active.
Kids don't usually find traditional exercise fun. For them, it is more important to simply get them active doing things that they do enjoy. This might include a new team sport, such as baseball or volleyball, an individual sport if they don't like the idea of being a part of a large team, or just unorganized play in the neighborhood riding a bike, skateboarding, or just playing outside.

Remember that the goal here is to start small so that you actually get started. Just choose one or two items from each step every few days or each week and then watch how quickly it adds up and you see results.