Millions of Americans are currently overweight or obese. The Weight Control Information Network states that being overweight can lead to serious health problems such as diabetes and heart disease. People sometimes turn to drugs or surgeries in order to lose weight quickly let those methods are not always safe. The safest way to lose weight quickly involves changing your diet and exercise habits.
Step 1
Decrease your calories by 500 calories a day. The Mayo Clinic explains that it takes 3,500 calories to make up 1 pound. Therefore, eating 500 fewer calories a day will help you to lose one pound a week. If you’re not sure how many calories you eat on a regular basis, track your food intake using an online calorie calculator and food journal such as FitDay.com. One of the simplest ways to cut calories is by reducing your portion sizes. Avoid going back for second helpings and eat smaller servings of snacks. Eating more natural foods like fruits and vegetables instead of processed foods like chips and crackers will also reduce your calorie intake.
Step 2
Choose lower fat dairy products instead of full-fat dairy products. Eating foods which are high in fat promotes weight gain, since fat naturally contains more calories per gram than carbohydrates or protein. The Mayo Clinic explains that each gram of fat you eat has 9 calories, which each gram of carbohydrates or protein you eat has only 4 calories. Switching from whole milk to skim milk will save you 63 calories per 8 oz. serving, according to the Mayo Clinic. Using low-fat cheese, cream cheese and sour cream will also save you calories.
Step 3
Exercise using the high-intensity interval training (HIIT) method. The American Council on Exercise explains that high-intensity interval training involves alternating between short, 1 minute bursts of intense exercise and slower 2 to 3-minute recovery periods. The International Journal of Obesity states that exercising at higher intensities burns more fat and promotes weight loss quicker than doing longer periods of moderate-intensity exercise. Use the high-intensity interval training method for 20 minutes on the elliptical trainer, treadmill or stationary bicycle, three days per week. Your body needs time to recovery in between HIIT sessions.
Step 4
Lift free weights at the gym or at home on the days that you don’t do high-intensity interval training. Lifting weights will add muscle mass to your frame, which burns more calories than fat at rest.
References
- Weight Control Information Network: Statistics Related to Overweight and Obesity
- The Mayo Clinic: Counting calories: Get back to weight-loss basics
- “International Journal of Obesity” Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness: M Yoshioka, E Doucet, S St-Pierre, et al.
- American Council on Exercise: What is High Intensity Interval Training (HIIT) and what are the benefits?
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