Losing weight is difficult because it usually requires a major lifestyle change. Efficient weight loss training includes both a healthy diet and a consistent exercise regimen. The process of burning fat in the body basically boils down to consuming fewer calories than you burn each day, also known as the calorie deficit principle.
The Facts
The Centers for Disease Control and Prevention (CDC) recommends a maximum of 2 lbs. of weight loss per week. It is also not recommended to use any diet pills not approved by the Food and Drug Administration (FDA), or to take part in any number of fad diets seen on TV or in magazines. The only foolproof, healthy way to lose weight is by eating healthier, watching your portions and living an active lifestyle.
Types
Two primary ways will help you lose weight fast by training at a high intensity. One of these methods is called high intensity interval training (HIIT). This type of high intensity cardio exercise burns fat by using an interval training approach to boost metabolism, build muscle and burn calories. An example of HIIT would be to sprint for one minute, jog for one minute; repeat this sprint-jog regimen five or six times in a row. Another approach would be to exercise at a moderate pace, such as brisk walking, five days per week, in addition to lifting weights at a high intensity for three days per week.
Considerations
Intense weight loss training is not for everyone. Those who may be morbidly obese, or have chronic pain of any kind, may want to try a low-intensity weight loss plan. This would include a healthy, low-calorie diet and moderate daily activity. By cutting back 500 calories from your current daily caloric intake, you can effectively lose 1 lb. of body weight per week. Taking part in any sort of aerobic exercise each day will slightly increase your rate of weight loss.
Benefits
Obtaining a healthy weight has many positive health benefits. You will have more energy each day, which will help you be more productive. Also, having a trimmer figure will help boost your self-esteem. If you are a parent, eating healthy and exercising sets a great example for your kids in an era where childhood obesity is nearing 20 percent in the United States. And, most importantly, obtaining a healthy weight will reduce the risk of several obesity-related diseases, including heart disease, type 2 diabetes, some types of cancer, stroke and several others.
Misconceptions
The idea of spot-treating any specific part of the body for weight loss is a myth. The fact is that fat is burned at the most concentrated parts of the body first--usually the abdomen for men and the hips for women--and then is burned at the lesser fat-concentrated parts of the body. So, the only way to lose weight in any particular part of the body is to focus on a whole body weight loss approach.
Warning
Working out at too high of an intensity can lead to injuries, including heat stroke, muscle strain, rapid heartbeat, dehydration and more. If you feel faint, dizzy, pain, extreme weakness or nauseated, you should stop exercising immediately and consult a doctor. Drink plenty of water before, during and after your workouts. If your workout lasts longer than 60 minutes, it's best to drink a sugar/water mixture, such as Gatorade, to help replenish your electrolytes.
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