Having a time line for weight loss is a good way to implement strategies for changing your diet and level of physical activity. Over a course of three months, you can easily and safely lose 15 to 20 lbs. and be ready to wear your favorite outfit for a special occasion. According to the National Institutes of Health, weight loss can be divided into three primary strategies: Changes in diet, increased physical activity and changes in behavior. Those strategies are at the core of effective diets.
Step 1
Replace high fat and high sugar foods in your house with fresh fruits, vegetables, lean meats such as turkey and chicken, whole grain breads and cereals. According to the University of Maryland, foods that are highly processed have lost their nutritional value and aren't as satisfying as unprocessed foods. They also don't contain the fiber that slows down your digestion and speeds up your metabolic process, which is how you lose weight. Begin to implement this change immediately, because you will need nutrient-dense foods to fuel your exercise program.
Step 2
Always eat breakfast and include a lean protein such as turkey sausage or egg white omelette and add a piece of fresh fruit and whole grain toast or oatmeal. For lunch and dinner, eat a fresh salad with low-fat dressing, skinless white meat chicken and fresh fruit for dessert. Maintain this pattern for the duration of the diet.
Step 3
Drink an 8 oz. glass of water before every meal and snack. Water is necessary for optimal functioning of your body's processes, including digestion and metabolism. Drinking water before you eat also fills your stomach, making you eat less. You need at least 64 oz. of water daily, just to maintain average activity.
Step 4
Engage in aerobic exercise for 30 to 45 minutes five days a week. This can be anything from brisk walking to jogging, swimming or cycling. Activity is needed to shed pounds fast. If you haven't been physically active for a while, start your first week or two with a brisk walk. Always maintain your heart at 50 to 75 percent of its target rate, which is the aerobic zone, when your body is using fat for fuel. Warm up and cool down for 15 minutes before and after your aerobic activity and if possible, vary the kinds of activities you do each week. As your body becomes acclimated to the intensity you've been using, increase the speed or use an incline such as a hill to add resistance and maintain your heart rate in the target zone.
Member Comments