Contrary to the slogans of fad diets, weight loss pills and other gimmicks, you don't need a magical product or method to lose weight. Simply burn more calories than you consume, and you'll shed pounds and inches. Several medically-proven methods help you create this energy deficit to get you to your weight loss goals quickly.
Eat More Protein
Building your diet around a cornerstone of protein--30 percent of total calories--can help you consume 500 fewer calories each day for a total of one pound lost each week.
Drink Water
Drink 17 ounces of water before each meal and you'll not only eat less but also raise your metabolism. A study published in "The Journal of Clinical Endocrinology and Metabolism" found that two liters of water each day could add up to 400 calories burned through thermogenesis, the process by which your body warms a liquid up to body temperature.
Intense Cardio
The harder you exercise the more calories you burn. Forget about the misleading "fat burning zone" indicators on your cardio equipment dashboard. Exercise at a moderate pace with intense intervals at 90 percent of your maximum heart rate and you'll burn more energy overall and increase your metabolism of body fat simultaneously.
Sleep
Adequate sleep regulates your body's production of the hormones leptin and ghrelin. With enough sleep--at least seven to eight hours each night--you'll have reduced appetite and feel more satisfied when you do eat.
Calorie Restriction
Because stored fat is nothing more than stored energy, consuming less energy--in the form of food--means your body will reach to excess weight for fuel. Just make sure you don't dip below 1,200 calories each day wihout a doctor's supervision.
Combined Cardio and Resistance
A June 2008 article published in the "Journal of Sports Science and Medicine" indicates that people eat less after engaging in cardiovascular exercise and resistance training in a single workout.
Sitting Less
If you work out in the morning before a long day of sitting at the office, your risk for obesity could be the same as someone who skips the workout but also moves throughout the day. You may not be able to change your occupation, but you can make a point of getting up at least once an hour to climb a few flights of stairs, walk to a coffee shop or do a few pushups on your office floor.
Eating Slowly
Another study published in the "Journal of Clinical Endocrinology and Metabolism" found that taking 30 minutes to finish a meal resulted in greater feelings of fullness among study participants when compared to those who took only five minutes to eat.
Food Journaling
Record your food intake in a food journal throughout the day and you will lose twice as much weight as someone who's dieting but not writing it down.
Caffeinated Green Tea
A study published in the April 26, 2010 issue of "Physiology and Behavior" found that a combination of green tea and caffeine aids in weight loss through a few mechanisms: sparing of lean muscle tissue during weight loss, increased fat oxidation and burning calories through thermogenesis.
References
- "Journal of Clinical Endocrinology:" Leptin Levels are Dependent on Sleep Duration, 2004, Eve Van Cauter et. al.
- "The Journal of Clinical Endocrinology and Metabolism:" Water-induced thermogenesis, Boschmann M et. al, Dec 2003
- "Journal of Clinical Endocrinology and Metabolism:" Eating Slowly Increases the Postprandial Response of the Anorexigenic Gut Hormones, Peptide YY and Glucagon-like Peptide-1
- "Journal of Sports Science and Medicine": SELF-REPORTED DIETARY INTAKE FOLLOWING ENDURANCE, RESISTANCE AND CONCURRENT ENDURANCE AND RESISTANCE TRAINING, June 2008
- "Physiology & Behavior:" Green Tea Catechins, Caffeine and Body -Weight Regulation
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