Weight-loss techniques utilizing diet or exercise alone can be effective, but the quickest way to drop pounds is to combine these techniques. By implementing several diet and weight-loss strategies in succession, you'll maximize your weight-loss potential.
Step 1
Decrease your daily caloric intake. Take an inventory of the types and quantities of foods and drinks that you consume on a daily basis, and cross reference this list with the relevant nutritional information to produce an estimate of your current caloric intake. Depending on the magnitude and urgency of your desired weight loss, decrease this number by 500 to 1,000. According to MayoClinic.com, 3,500 calories is equal to 1 lb. of fat. Decrease your calorie intake by that number per week, and you'll lose between 1 and 2 lbs. every seven days. To reach this deficit, cut out simple carbohydrates, such as soft drinks and sweets. Then, if necessary, reduce the size of your mealtime portions.
Step 2
Increase your protein intake. While protein is generally considered a tool for building muscle, it also has an important weight-loss application: when dieting, increasing your protein will naturally suppress your appetite, making it easier to stick to your diet. Consume at least 1 g of protein per pound of your body weight daily. Build your meals around healthy protein sources, such as eggs, meat, fish, beans, tofu or nuts. If necessary, supplement your intake with a whey protein powder, available at most health-food stores.
Step 3
Exercise at least three times per week. Select from cardiovascular activities, including swimming, biking, running, rowing and organized sports. If your chosen activity is low intensity, continue for at least 45 minutes before concluding your session. If your chosen activity is high intensity, end your session after 20 to 30 minutes. As your fitness improves, strive to increase the duration and frequency of your sessions over time. By consistently following this routine, you'll allow your body to maintain its metabolism in spite of your restricted diet, ensuring consistent weight-loss progress.
Tips and Warnings
- If you have pain in your joints, consider a low-impact cardio option such as stationary biking or an elliptical machine.
- Always consult your physician before embarking on a new program of diet or exercise.
Things You'll Need
- Calculator
- Cardiovascular exercise equipment
- Resistance training equipment
References
- MayoClinic.com: Counting calories: Get back to weight-loss basics
- "International Journal of Obesity"; High protein intake sustains weight maintenance after body weight loss in humans; M.S. Westerterp-Plantenga, et al.; 2004.
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
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