How to Get to Size 0

Whether you are trying to drop a pant size to fit into a size zero, or lose a significant amount of weight to drop several pant sizes, healthy and sustainable weight loss requires adherence to a low-fat, well-balanced diet and routine cardio exercise. Health and fitness professionals recommend that individuals lose no more than 1 to 2 lbs. of fat per week to help ensure that weight is lost sustainably. Before beginning any new weight loss regimen, it is advisable to contact your physician to determine what is the most appropriate amount of weight to lose according to your height, current weight and body type.

Step 1

Perform 30 to 60 minutes of cardio exercise each day to elevate your heart rate to a level that supports maximum calorie and fat burning, according to MayoClinic.com. Do cardio exercise to activate major muscle groups, helping to tone muscle and burn fat throughout your entire body. Perform exercises like running, jumping rope, swimming, cycling and kickboxing to burn upwards of 500 calories per hour. Diversify your workout to help you stay motivated toward achieving your goal of reaching a size 0.

 

Step 1

Perform 30 to 60 minutes of cardio exercise each day to elevate your heart rate to a level that supports maximum calorie and fat burning, according to MayoClinic.com. Do cardio exercise to activate major muscle groups, helping to tone muscle and burn fat throughout your entire body. Perform exercises like running, jumping rope, swimming, cycling and kickboxing to burn upwards of 500 calories per hour. Diversify your workout to help you stay motivated toward achieving your goal of reaching a size 0.

Step 2

Perform weight-training exercises using free weights and resistance machines. Alternate your focus between upper and lower body workouts to give your muscles an adequate amount of time to rest. Use enough weight to tire your muscles after 12 repetitions. Do at least three sets of 12 repetitions using various machines to help strengthen your muscles and help burn fat more efficiently.

Step 3

Do spot training with situps, pushups, lunges, squats and leg lifts to strengthen your core and enhance muscle definition. Perform at least three sets of 20 or more repetitions of various calisthenic exercise, increasing the number of repetitions as you build endurance. Do calisthenic exercises to help tone and develop muscle, thereby helping you to burn fat more efficiently as you drop to a size 0.

Step 4

Maintain a calorie deficit. You must cut approximately 3,500 calories from the diet to lose 1 lb. of fat, therefore it is essential to monitor your daily caloric intake. Create a calorie deficit by cutting 500 calories from the daily menu to deduct 3,500 calories a week. Consume a diet rich in fruits, vegetables, lean proteins, whole grains, seed and nuts while low in fat and cholesterol. Drink at least 64 oz. of water each day and limit your intake of beverages high in sugar and caffeine.