Although novelty and popular diets may work, they often require unhealthy eating practices and produce fleeting results. For a natural and fast weight-loss regimen, you need to burn more calories than you consume, coupled with simple lifestyle changes and dietary adjustments.
According to the National Institute of Diabetes and Digestive and Kidney Disease, over 60 percent of adults in the United States are either overweight or obese. To lose a pound of fat a week, the American Academy of Family Physicians suggests cutting 500 calories from your daily intake. You should always consult a medical professional before starting a new weight-loss program.
Reduce Calories
To effectively reduce your daily calories, consider substituting sugar-laden, fatty foods with healthy alternatives. For example, the National Institutes of Health suggests drinking water, sugar-free or low-calorie beverages such as non-fat milk or diet soda in lieu of sweetened drinks.
Eat a breakfast rich in whole-grain carbohydrates to kick start your morning, including foods such as whole-grain toast, cereal or oatmeal. Avoid sugary pastries comprised of simple carbohydrates and butter.
For lunch, eat lean meats without cream-based condiments on whole-grain toast or wrapped in a dark leafy green, which retains essential vitamins and nutrients such as fiber, vitamin A, C, D and E.
In the evening, eat a balanced meal of lean meats or fish, a moderate whole-grain carbohydrate like brown rice and vegetables.
Plan Your Meals
Preparing for and planning your meals helps keep your body nourished and your weight-loss goals within reach. Generally, three daily meals with one to two small snacks help promote weight loss.
The Mayo Clinic asserts that individuals who regularly eat breakfast are inclined to consume more vitamins and minerals, minimize fat and cholesterol consumption, and be more productive. Refrain from skipping meals, as this slows the metabolism and results in weight gain and overeating.
Increase Physical Activity
Increasing your physical activity helps burn excess calories and facilitates weight loss. The American Academy of Family Physicians suggests an exercise regimen of five 30- to 60-minute moderate-to-vigorous activities per week.
If exercise is new to you, always begin slowly to build stamina. To keep yourself interested and engaged, alternate activities such as biking or hiking with swimming or other exercises that increase your heart rate. This will encourage weight loss.
Member Comments