The January 20, 2010, edition of the Journal of the American Medical Association (JAMA) reported results from a 2007-2008 study which analyzed data collected from 1996-2006 and revealed that obesity in America had finally hit a plateau. Unfortunately, the 2007-2008 study also showed that almost 34 percent of adults still suffered from obesity. Carrying extra weight plays a major role in many diseases such as Diabetes, Heart Attacks and Cancer. Estimates say that Americans spend 40 billion dollars every year on trying to lose weight fast. A good weight loss plan must involve a permanent change in lifestyle. Many crash diets result in a temporary loss of pounds. Diet fads can also have dangerous results. Simple lifestyle changes will allow you to safely lose weight and look fabulous for years to come.
Step 1
Get the recommended amount of rest. In order to lose weight fast you must get enough sleep. The majority of people need approximately eight hours in order for the body to properly function. Disrupted sleep causes the body to spiral out of harmony and leads to weight gain. Resting will allow your body to restore the proper balance. Take naps if necessary throughout the day. It feels wonderful, plus it helps avoid irritability which often leads to binging on unhealthy snacks.
Step 2
Choose water instead of carbonated alternatives. Soda has become the number one source of calories in the typical American diet. On March 17, 2010 "Time" reported that even diet soda has the tendency to increase weight gain. Many fruit drinks, coffee drinks, smoothies, and milkshakes contain an enormous amount of calories. Water remains as a simple, refreshing option that we tend to overlook. Drinking water will help you to lose weight fast.
Step 3
Get active and increase your heart rate. Any healthy weight loss plan includes exercise, especially cardiovascular exercises. This doesn't have to mean spending a grueling hour on the treadmill. Find activities that you enjoy doing such as yoga, belly dance, kickboxing, bicycling or even walking the dog. Moderate exercise makes it possible to safely lose weight while toning your body and increasing energy levels.
Step 4
Reduce the impact of stress on your mind and body. Not only does stress have a negative impact on the body, it often leads to emotional eating. Stress triggers the release of Cortisol, a hormone which deposits fat in the abdomen. To lose weight fast, just relax. Take time to breathe, meditate, or stretch out. Eliminate nonessential errands from your schedule. Get in the habit of not sweating the small stuff.
Step 5
Make healthy lifestyle changes which include diet. What constitutes healthy food has become a bit of a mystery to the average American. Information about wholesome food often seems contradictory. When in doubt, choose fresh fruits and vegetables. Fruits and vegetables have essential vitamins and minerals, but not the calories. This means you can eat much more without gaining weight. Fruits and vegetables contain plenty of fiber, so the body digests them slowly, allowing you to feel full longer. Think of this as a lifestyle change you can adhere to on a daily basis, rather just a diet fad lasting only a month or two. Improving diet is a part of any successful weight loss plan.
Step 6
Calculate your daily calorie intake and calorie burn. Effective weight loss is just as much good mathematics as it is diet and exercise. For every one pound there are 3500 calories. That means for each pound of weight you plan to lose, you must reduce your amount of calories by 3500. For example, if you want to lose a pound per week you should decrease your calorie intake by 500 calories per day. Since your goal is to lose 30 pounds in 10 weeks, which is three pounds per week, you will need to do this with a combination of decreased daily calories and an increase in your calorie burn. Your calorie burn, the amount of calories you burn on a daily basis through exercise and physical activity, will be 1000 calories per day.
Step 7
Use a calorie tracking software. Applications such as Bodybug and FitBit Tracker can be very helpful in achieving your weight-loss goals. They track your sleeping quality, eating habits, exercise habits, calories burned and steps taken during the day. The applications also allow you to download the information to your computer for easy print out. They can be costly but they are very thorough and effective.
Step 8
Take advantage of your doctor's expertise. Discuss your plans of weight loss with your doctor. He or she will be able to advise you of any health problems which may influence your weight loss goals. Burning 1000 calories per day through exercise and physical activity is a lot of work. Some bodies may not be able to handle this amount of pressure. Be realistic about what your body can safely handle. Over exerting yourself could cause more damage in the long run. Always practice safe and practical behavior.
Tips and Warnings
- Snack on fruit, hummus, or low fat cereal. Go to bed a half hour early every day. Limit television viewing practices. Start your meal with a salad (with light dressing). This leaves little room for more fattening foods.
- Always check with your doctor before starting a new weight loss program
Things You'll Need
- Wholesome food
- Water
- Calorie counter
References
- Journal of The American Medical Association: Prevalence and Trends in Obesity Among US Adults, 1999-2008
- Businessweek.com: The Diet Industry: A Big Fat Lie
- Time.com: The Diet Industry: A Big Fat Lie
- ABCNews.go.com: Soda Stats: How Those Empty Calories Add Up
- MayoClinic.com: Energy density and weight loss: Feel Full on Fewer Calories
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