When you decide to lose weight, you want to lose it as quickly as possible. You may have a class reunion, wedding or other get-together coming up where you want to look your best. There are tried and true methods for obtaining your weight loss goal as efficiently as possible. Be sure to check with your physician before beginning a weight loss program.
Understand Myths
It is important that you understand the weight loss myths that are rampant in the media. One of them is fad dieting. Most of these diets do not give your body the vitamins and minerals necessary to stimulate healthy functioning. They increase your risk of health problems and do not work over the long term. Most of the weight loss you experience cannot be sustained and returns once the diet is finished. Another myth is that you must cut out all foods you love. According to Madelyn Fernstrom, a “Today” contributor and director of the weight management center at the University of Pittsburgh Medical Center, deprivation is the downfall of many good diet intentions. Any food is ok as long as you practice portion control. Don't overindulge, but don't deny yourself entirely as this will create temptation to gorge.
Cardiovascular Exercise
Cardio activity is the cornerstone of a quick weight loss regimen. Find an activity you like such as running, swimming, jumping rope, dancing or bicycling. You want to get at least 45 to 60 minutes of cardio a minimum of five days a week. There are two methods to enhancing your fat-burning power with your chosen exercise program. The first is to exercise throughout the day. If your schedule permits, do 15 minutes of cardio in the morning, 15 minutes in the afternoon and 15 in the evening. Or you could do half an hour in the morning and half an hour in the evening. This keeps your metabolism revved up and burning calories throughout the day. The second method is to do interval training. Alternate short bursts of high intensity exercise with low intensity exercise. This gets in you in good shape fast and promotes quicker fat loss.
Calorie Reduction
You should know how to count calories if you want to lose weight fast. One pound of body fat is equivalent to 3500 calories. This means if you wish to lose one pound a week, you must reduce 500 calories a day; 1000 per day if you want to lose two pounds a week. This can be done through diet, burned off during exercise or a combination of both. Avoid consuming empty calories like donuts, fried foods and saturated fats. Aim to eat foods that give your body necessary nutrients to thrive while cutting down on empty calories and sugar. Fish, chicken, broccoli, spinach, low-fat yogurt and whole grains encourage quick, healthy weight loss.
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