Many methods purported to allow for fast weight loss are unhealthy, in the rate at which the weight is lost, in the means by which weight is lost, or both. Conversely, purportedly healthy methods of weight loss are often difficult or slow. This has created the perception that people looking to lose weight must choose between speed and safety. However, this is not entirely the case; by faithfully following a combined program of diet and exercise, you can achieve healthy weight loss faster than you thought possible.
Step 1
Begin a regular routine of cardiovascular exercise. If you're overweight, chances are your lack of physical activity is a central contributing factor. In order to burn excess calories, aim to complete a cardiovascular workout at least three to four times per week. Choose from a wide range of activity options, from running to swimming to organized sports. For each session, choose between 20 to 30 minutes of high-intensity activity or at least 45 minutes of low-intensity activity; these will ultimately yield similar results. As your physical fitness improves, increase the frequency and duration of your sessions in order to continue challenging your body. Ensure that you stick to your schedule; only regular cardio will allow your body to maintain an elevated metabolism during the weight-loss process.
Step 2
Begin a resistance training program. Besides providing another form of physical exertion, resistance training will contribute to the health-factor of your weight-loss effort. Aim to perform a full-body workout at least twice each week regular weight training facilitates the maintenance of lean body-mass during weight loss, according to a study led by D.L. Ballor for the University of Michigan Department of Kinesiology. This will allow you to maintain your strength, as well as attain the sought-after 'toned' look. During each session, concentrate on compound exercises working several muscle-groups, such as chest-presses, shoulder-presses, rows, squats and deadlifts. For each exercise, perform three to four sets of 12 to 15 repetitions, resting no more than one minute between sets in order to maintain an elevated heart rate.
Step 3
Adjust your diet to facilitate weight-loss. Since diet is an indispensable element of fitness, determine what your daily diet consists of. Keep a record of the types and amounts of food that you consume over a period of several days, then use your calculator and the nutritional information available on the food to calculate your average daily caloric intake. Aim to reduce this number by about 500, first by eliminating sugars and sweets and then by replacing other carbohydrates with protein. Cutting out sweets will produce the bulk of your 500-calorie deficit, while adding protein has been shown to help maintain weight-loss by reducing appetite.
Things You'll Need
- Calculator
References
- The American Journal of Clinical Nutrition: Effects of Exercise Intensity on Cardiovascular Fitness, Total Body Composition, and Visceral Adiposity of Obese Adolescents
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- American Journal of Clinical Nutrition: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance
- International Journal of Obesity: High Protein Intake Sustains Weight Maintenance After Body Weight Loss in Humans
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