Reduce your daily caloric intake. One pound equals approximately 3,500 calories. Consume 500 calories less per day to burn this in one week. Consume 1,000 calories less per day to lose 2 pounds. Use a combination of diet and exercise to reach your caloric deficit.
Make healthier food choices to help reduce calories. Choose low-fat dairy over full-fat dairy. Eat lean protein such as chicken and fish instead of pork and beef, which have more fat. Skip simple carbohydrates and eat complex carbohydrates, such as brown rice and whole wheat pasta. Use plant oils, such as olive oil and canola oil. Avoid trans fats and saturated fats, which are present in bakes goods and fried foods.
Combine high-intensity interval training with regular cardiovascular exercise. Perform same-intensity cardio — such as jogging, swimming or biking — two days a week, for 30 minutes per day. Perform intervals on three days of the week. Jog at a moderate pace for two minutes before accelerating to a sprint for one minute. Go back and forth between intensities for 30 minutes. Increase the length of your interval bursts as you get stronger. Interval training is harder on your body and therefore burns more calories.
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