It's no secret that obesity in America is on the rise. According to statistics from The Obesity Society, nearly 26 percent of respondents in a comprehensive 2007 survey were obese. Because obesity can contribute to risk factors for cardiovascular disease and diabetes, a well-designed weight loss program can help improve health. If you have a significant amount of weight to lose or need to lose weight quickly, a traditional weight loss program may not be effective, and you may want to seek more advanced methods. However, you should consult your doctor before beginning any weight loss plan.
Fasted Cardiovascular Workouts
Cardiovascular exercise, such as running, biking or rowing, can be an effective method for weight loss. To maximize weight loss, you may want to try fasted cardiovascular exercise. Fasted cardio is usually performed first thing in the morning, because your body will be in a fasted state from not having eaten since the prior night. According to Dr. Lonnie Lowery, fasted cardio is advantageous because you have lower levels of insulin in your blood, which results in enhanced fat oxidation, or fat burning. Dr. Lowery suggests performing 45 to 75 minutes of moderate intensity exercise first thing in the morning.
Gastric Bypass
Gastric bypass procedures are an extreme method of weight loss that require surgery. According to Ask Men, gastric bypass surgeries may result in weight loss of 50 to 60 percent, though your results may differ. The secret to the success of gastric bypass surgeries is that surgeons reduce the size of your stomach so that it holds a very small amount of food. Because your stomach can't hold much food, you'll take in far fewer calories, which prompts weight loss. Ask Men notes that the procedure is not without risks, including malnutrition.
Liposuction
Liposuction is another extreme weight loss procedure suggested by Ask Men. In this procedure, doctors make an incision in your body and use a vacuum device to suck out fat. This can remove a lot of fat, but the results don't guarantee that you'll remain slim. As Ask Men notes, returning to poor eating habits and eschewing exercise will result in fat gain.
High Density Weight Training
Weight training is a popular method of gaining muscle, but it can also be used for fat loss. Weight training burns a significant amount of calories—around 500 per hour, according to the caloric expenditure calculator at NutriStrategy. You can maximize your calorie burning by employing a method called high density weight training. As fitness expert Tom Venuto explains, this method entails using short rest periods between sets and is most efficient when using compound exercises—those that work more than one muscle group at a time. Venuto suggests using supersets, or alternating two exercises back to back without rest, as well.
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