The process of losing weight is long and difficult for most people, but there are a number of healthy ways to accelerate it without putting too much stress on the body. However, it's important if you are forming quick weight loss and body toning plans to realize that true, lasting weight loss consists of significant lifestyle changes that need to be permanent. Embracing such changes will lead to faster results and better overall health.
Step 1
Design an exercise routine that includes components of aerobics, flexibility training and strength training, as the Cleveland Clinic recommends. Stretching and flexibility training help tone muscles and prevent injury from more intense exercises.
Strength training builds muscle mass, which is important for weight loss, as it burns more calories than body fat does at rest. Finally, aerobics is a primary calorie-burning type of exercise that helps eliminate fat and creates a trimmer, slimmer silhouette.
Step 2
Choose healthy, nutritious and low-calorie foods. Build a well-balanced diet with help from the United States Department of Agriculture's food pyramid, which recommends five main food groups: vegetables, lean proteins, fruits, low-fat or nonfat dairy products and grains, particularly whole grains. Include items from several food groups at each meal, and attempt to limit the total amount of calories, fat, sodium, sugar and cholesterol that you eat every day.
Step 3
Work out consistently and with intention. Exceed minimum guidelines that are set out for healthy weight maintenance as opposed to weight loss.
The American College of Sports Medicine suggests that adults do a minimum of two strength-training workouts per week and get at least 150 minutes of moderate aerobic activity or 60 minutes of vigorous aerobic activity per week.
For lasting weight loss results that will come quickly, however, it's necessary to do more exercise. Strive for a minimum of 45 minutes on most days of the week.
Step 4
Speed up weight loss by choosing vigorous exercises and performing them for longer periods of time, as your body builds strength and endurance. According to the Mayo Clinic, a 200-pound person can burn more than 700 calories per hour by doing tae kwon do, rollerblading, jogging on a treadmill or playing tennis, basketball or football.
Regarding diet, HelpGuide.org suggests cutting out extra calories in what you eat regularly by searching for healthy substitutions. Try replacing flavored coffee drinks with regular coffee, soft drinks with water and desserts with fresh fruit.
Step 5
Be aware of the risks that quick weight-loss plans pose. People may feel uncomfortable when working out muscles that aren't normally used or cutting down on foods to which their bodies have grown accustomed. A little discomfort is not unusual, but weight loss plans that involve intense exercise carry a higher risk of injury, so take things at a safe pace and progress gradually.
If necessary, consult a physician, dietitian or nutritionist to make sure that your projected diet plan provides you with enough vitamins and minerals to thrive, as some extreme diets deprive the body of the nutrients needed to attain and maintain a healthy weight.
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