It's safe to say that most people could afford to lose a few pounds, and that's not an exaggeration. A study published in the Journal of the American Medical Association shows that 68 percent of the U.S. population is either overweight or obese. There are many different ways to lose weight, but it really all comes down to proper diet and exercise. Finding a weight loss solution that fits into your lifestyle will not only help you to lose weight fast, but it can also increase the chances of long term success..
Eat the Right Foods
The USDA recommends eating a diet consisting of vegetables, fruits, whole grains, low-fat dairy and lean meats. Following a diet such as this will lead to quick weight loss results, even without exercise.
Stop Drinking Soda
Many varieties of soda contain 40 or more grams of sugar per 12 oz. can and can pack as many as 250 calories per 20-ounch bottle. Simply by cutting out your daily bottle of pop can save you 1,750 calories per week; that's equivalent to a half pound of body fat.
Eat More Fiber
Foods rich in fiber--such as whole grain cereals and breads, green vegetables and bananas---can help to make you feel full, and thus eat less. Fiber is very beneficial to your digestive health, as well. Aim for 20 to 30 grams per day.
Cut Back on Sugar
Stop putting additional sugar on everything, such as cereal, fruits, bagels and other foods. All of that additional sugar contributes to blood sugar spikes, which lead to a feeling of being hungry. Sugar calories tend to get stored as fat, so avoiding them altogether will help you to lose weight quickly.
Drink Water
Water offers a plethora of health benefits. For instance, the human body is composed primarily of water, so water is an essential part of every bodily function. Also, water contains zero calories and can help to make you feel full, so there's no better drink choice than water.
Moderate Daily Exercise
The CDC recommends that adults get 30 to 60 minutes of moderately intense exercise per day, such as jogging, walking briskly, a light swim or rollerblading. Walking for 60 minutes per day can burn 500 or more calories, or the equivalent of a pound of weight loss per week.
Portion Control
Ever since fast-food restaurants began "super sizing" everything, people have become confused about portion sizes and what is actually healthy. Cut your portion sizes by about one-third and eat slowly during each meal to help curb overeating.
HIIT
High intensity interval training, or HIIT, has been used by college and professional athletes for decades to get stronger, faster and leaner. This type of exercise regimen burns fat quickly, but it is a very intense workout, so be sure to consult your doctor before beginning an HIIT program.
Find a Workout Buddy
Your chances of weight loss success will increase with the help of a workout buddy who can motivate you. Working out and dieting with a partner will also make the switch to living a healthier life a much easier and enjoyable transition.
Be Active
Turn off the TV, video games and computer. Instead, do something active that will actually burn some calories, such as cleaning the house, playing with your kids, mowing the lawn, taking the dog for a walk or related activities. For example, a 180 pound person can burn approximately 183 calories by simply shooting hoops for a half hour, according to HealthStatus.com.
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