- In order to lose weight, you have to get on an exercise program that improves your cardiovascular health. You can do this by running, walking, riding a bicycle or swimming. If you are going to run, you will want to run two to three miles per session at least four times per week. If you are unable to run this distance at the start, work up to it. If you have to start off by walking, that's fine. Make sure you can walk, run, ride a bike or swim for at least 30 minutes at a time.
- Lifting weights and getting stronger does two things for you. It helps you to feel better and more powerful, and it also helps you lose fat. A routine like the bench press at the gym will help you build strength in your upper body (chest, shoulders and arms), and it will also burn fat away from your system. Work with a spotter when you do the bench press. Hold the barbell at chest level and press up until you lock out your elbows. Return the weight to chest level. Lift the weight 10 times, take a 30-second break and then repeat the set.
- Just as important as improving your cardiovascular condition and getting stronger is making a change with the food you put in your body. This is your body's fuel, and you need to make sure the fuel you put in your body can be burned efficiently. Stop eating red meats and make sure you increase your intake of white-meat chicken and fish. Eating fresh vegetables and fruits are essential. Stop putting junk foods such as cake, cookies and candy into your body. Drink at least three bottles of water every day.
