Weight loss remains a simple matter of calories; consume fewer calories than your body needs for maintenance, and weight loss occurs. Losing weight too rapidly can create negative health effects, warns the National Institute of Diabetics and Digestive and Kidney Disorders. Check with your health care professional before beginning any weight loss program. Use safe and effective methods to lose weight and reduce body fat. Adjust calories through exercise and nutrition choices and, to ensure health and safety, avoid taking extreme measures.
Calorie Deficit
A calorie is a measurable unit of energy. When the body burns more calories than it takes in, it burns body fat for fuel, which results in weight loss. There are two basic ways to create a caloric deficit: consume fewer calories or increase exercise to burn more calories. Take advantage of both methods. Lose weight rapidly by eating approximately 500 fewer calories a day and performing regular cardiovascular and strength training exercise. A pound of body fat equals roughly 3,500 calories. Create a combined deficit of 1,000 calories a day to lose two pounds a week.
Increase Fiber
Add more fiber to your daily meals to decrease hunger and improve weight loss efforts. Fiber adds volume and bulk to the diet, and helps people to remain full for longer periods of time, according to the Mayo Clinic. Better satiation will increase the likelihood of remaining on a reduced calorie diet. Select healthy food options with high fiber content such as fruits, vegetables, and whole grains. Fruits and vegetables make smart weight loss choices because they also contain large amounts of vitamins, nutrients and water. Raspberries, for example, contain eight grams of fiber a serving, and kale contains seven, according to Common Sense Health. Choose the foods that contain large amounts of fiber with few calories.
Protein-Sparing Modified Fast
A protein-sparing modified fast, PSMF, consists of a low calorie diet with very few carbohydrates. The PSMF utilizes protein as the main fuel source, forcing the body to burn fat for energy. Lean meats, protein drinks, healthy fats, and vegetables constitute the main food selections. Participating in a protein-sparing modified fast results in rapid weight loss and helps to reduce appetite, according to the American Journal of Clinical Nutrition. A PSMF may also help to preserve lean body mass while losing body fat, according to the American Dietetic Association. A safe PSMF should be medically supervised, so consult a professional before attempting this program.
References
- National Institute of Diabetics and Digestive and Kidney Disorders: Very Low Calorie Diets
- Mayo Clinic: Energy Density and Weight Loss
- Common Sense Health: List of High Fiber Foods with Fiber Content
- American Journal of Clinical Nutrition: A Comparison of Two Very-Low-Calorie Diets
- American Dietetic Association: Protein Sparing Modified Fast Diets
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