Here’s how all the pieces come together.
Every Day
- Have at least one “fat-loss plate” meal
- Aim for 6,000–10,000 steps (or gradually add 1,000–2,000 to your current average)
- Drink mostly water and low-calorie beverages.
2–3 Days Per Week – Strength Training (30–45 Minutes)
Example full-body strength session:
- Squats or sit-to-stands.
- Lunges or step-backs
- Push-ups (wall or knee push-ups are fine)
- Rows (with dumbbells or resistance bands)
- Core work (planks, dead bugs, bird-dogs)
Do 2–3 sets of 8–12 reps with rest between sets.
2–3 Days Per Week – Cardio (20–40 Minutes)
Pick from the top 10 exercises to burn fat:
- Brisk walking
- Jogging or intervals
- Cycling
- Swimming
- Elliptical trainer
- Dance workouts
Spread these sessions through the week in a way that fits your life. Consistency beats perfection.
References
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Centers for Disease Control and Prevention (CDC). Physical Activity Basics – Adult Activity Overview & Adding Physical Activity. (CDC)
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National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Healthy Eating & Physical Activity for Life and Eating & Physical Activity to Lose or Maintain Weight. (NIDDK)