Losing weight in a professional way doesn't involve quick, temporary and unhealthy fixes such as diet pills or eating plans that don't provide the nutrition and calories the body needs. A successful, productive weight loss plan can be quickly paced and lead to rapid results, but it also needs to make use of responsible, healthy techniques and be progressive. First, devise and consistently follow a balanced exercise plan. Next, demonstrate healthy eating habits. Finally, round out both main strategies with a few techniques that will help accelerate results.
Weight Loss Process
Step 1
Form a progressive fitness plan, using help from a physician or personal trainer if necessary. Use the Cleveland Clinic's recommendation of building a three-component plan, including strength training, aerobics and flexibility training for the best results. Schedule workouts on most days of the week, and try to exceed the American College of Sports Medicine's guidelines for a minimum of 150 minutes of moderate cardio exercise per week or 60 minutes of vigorous cardio exercise per week. Supplement cardio with strength exercises and stretching because they build muscle, and muscle burns more calories at rest than fat.
Step 2
Reduce the number of calories you eat daily, keeping in mind that saving or burning 3,500 calories is equal to losing one pound. Don't limit calorie intake too dramatically; if you do, the body may hang on to fat stores and resist burning calories. Try to eat between 1,200 and 1,800 calories per day, depending on your physical activity level and appetite. Choose fresh, whole foods that are minimally processed because they tend to provide the fewest calories and the most essential nutrients. Build meals based on the United States Department of Agriculture's food pyramid, which recommends foods from five main groups: vegetables, lean proteins, fruits, low-fat and nonfat dairy products and grains, especially whole grains.
Step 3
Try adding intensive exercises to your routine as you build strength and endurance. Vigorous exercise burns calories more efficiently and helps speed up the weight loss process. Choose activities such as rollerblading, tae kwon do, jogging and basketball, which the Mayo Clinic states all burn more than 700 calories per hour for a 200-pound person.
Step 4
Substitute the unhealthiest foods in your diet with more nutritious alternatives, as HelpGuide.org recommends. Limit total daily intake of fat, cholesterol, sugar and sodium as well as calories to really speed up weight loss. Try replacing pancakes with oatmeal, flavored coffee drinks with regular coffee or tea or a doughnut with a piece of fresh fruit. Eat frozen yogurt instead of ice cream and sip water instead of soda or high-calorie drinks throughout the day.
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