Many diets designed to make you lose weight as fast as possible are dangerous or ineffective in the long term. As such, it is important to consider both speed and effectiveness in choosing a weight-loss program. To this day, the fastest and most effective way to lose weight in the long term is through an old-fashioned program of diet and exercise.
Step 1
Remove the empty calories from your diet. Record every food and drink item you consume over several days, then use your calculator and the nutritional information available on the products' packaging to calculate your average daily caloric intake. Aim to reduce this number by at least 500 by cutting out all sweets, desserts and sugary drinks, and reducing meal portions if needed.
Step 2
Add protein to your diet through greater consumption of protein-rich foods like fish, meat, beans, tofu and nuts. By increasing the protein content of your diet, you will streamline your weight-loss process; protein was shown in a study published in the International Journal of Obesity to reduce appetite during weight loss.
Step 3
Exercise to elevate your heart rate regularly. This will not only increase your rate of weight-loss, but improve your heart and lung health as well. At first, aim to complete at least three cardio sessions each week, comprising either 20 to 30 minutes of high-intensity activity or at least 45 minutes of low-intensity activity, choosing anything from running to stationary biking or organized sports.
Step 4
Increase the frequency and duration of your cardio sessions as your fitness improves. By keeping a consistent cardio schedule, you will prevent your body from naturally decreasing its metabolism due to your restricted diet.
Step 5
Train with weights at least twice per week. This will increase the proportion of lean muscle that you retain while losing weight, allowing you to retain your strength and develop a toned look. Concentrate on compound lifts such as presses, squats and deadlifts, completing three to four sets of 12 to 15 repetitions and resting no more than 60 seconds between sets in order to maintain an elevated heart-rate.
Things You'll Need
- Calculator
- Gym
References
- International Journal of Obesity: High protein intake sustains weight maintenance after body weight loss in humans
- 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
Member Comments