How to lose weight if you are short
Set goals. If your goal is to lose 10 lbs., you must burn more calories than you take into your body. Keep a log in a journal of what you eat and have a calorie counter at your fingertips to write down the calorie counts in those foods. There are 3,500 calories in 1 lb. If you take in 500 fewer calories than you burn per day: 500 calories times 7 days equals 3500 calories, or 1 lb. lost per week. Keep in mind that a 1-to-2-lb. weight loss per week is considered healthy. Losing weight too quickly can mean you are losing muscle instead of fat. This can lower your metabolism or the process that converts food and drink consumed into energy.
Create a calorie deficit with exercise to speed up your weight loss and have a healthier and fitter body. By adding exercise to your routine you will not have to cut as many food calories. Cutting out too many calories can make your body go into starvation mode and slow your metabolism which makes losing weight take longer. Add an exercise you enjoy and find out how many calories you will burn by doing this exercise for a set amount of time. For example if you weigh 160 lbs. and walk a 2-mph mile you will have burned 183 calories; but if you weigh 240 pounds, at the end of that walk you will have burned 273 calories. Those calories burned through exercise are calories you do not have to cut from your diet plus exercise speeds up your metabolism and increases muscle. The more muscle weight you carry, the more calories your body burns even at rest.
Add muscle training and keep a motivated attitude. The Department of Health and Human Services recommends a person have 150 minutes a week of moderate cardiovascular or aerobic activity which could be walking, jogging, dancing or swimming. These activities should be done throughout the week with each exercise period being at least 10 minutes long. Muscle or strength exercises should be included a minimum of two times per week. Muscle training can be done with free weights or on machines. It is up to you the type of weight training you choose. The main emphasis should be on your form as you do the exercise. Go slowly when learning new muscle-bearing exercises and make sure you have your body positioned correctly throughout the move. This will help ensure you do not injure yourself and that the exercise gives the best possible results. Results keep you motivated. Other ways to stay motivated are reading fitness magazines and talking to people who are sincerely interested in keeping fit.