Rates of obesity are soaring in the United States, and the issue isn't a problem merely for cosmetic reasons. Obesity can lead to a number of diseases, including diabetes and cardiovascular disease. But obesity is a reversible condition, and there are many ways to lose weight and improve your health.
Cutting Calories
To lose weight and body fat, you need to eat fewer calories than you expend on a daily basis. This can be done in a variety of ways, but the simplest way to ensure you're in a caloric deficit is by eating less. Figure competitor and personal trainer Jaime Girard recommends creating a deficit of 500 calories each day, which will set you up to lose about 1 lb. each week.
Eating More Protein
One of the major roles that protein plays in your body is building muscle. However, science suggests that protein can also help you reduce body fat. According to nutrition and exercise expert Dr. John Berardi, protein can aid fat loss in a variety of ways. First, your body burns more calories digesting protein than it does for carbohydrates or fats. In addition, protein increases glucagon levels. Glucagon is a hormone that reduces the amount of enzymes that store fat.
Cardiovascular Exercise
Cardiovascular exercise can help you relax and let go of stress and is also a popular way to burn fat and calories. Common forms of cardiovascular exercise are running, biking and aerobics. According to the calorie expenditure calculator at NutriStrategy, these activities can greatly assist weight loss. Running at a 10-minute mile pace can burn up to 863 calories per hour, while biking at a 19 mph pace can burn 1,035 calories per hour. Meanwhile, an hour of high-impact aerobics can burn more than 600 calories.
Playing Sports
Participating in sports is another way to lose weight. Many sports require a high level of physical exertion over a long period of time. According to NutriStrategy, some of the most effective sports for fat burning are basketball, ice hockey and tennis, which all burn 690 calories per hour.
Weight Lifting
Weight lifting is a way to lose weight that helps you burn calories in two ways. First, weight lifting burns calories--according to NutriStrategy, an hour of weightlifting can burn more than 500 calories. In addition, weight lifting builds muscle. According to Dr. M. Doug McGuff, an extra 5 lbs. of muscle can burn an additional 250 calories per day, even if you're not lifting weights.
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