The sad reality of weight loss is that, while many people have the drive and determination to lose weight, there is a great deal of misinformation available regarding weight loss. If you're looking to lose weight as fast and efficiently as possible, keep these fundamental techniques in mind when constructing your weight loss plan.
Restrict Your Calories
All in all, it's very difficult to lose weight when you're not in control of your daily caloric intake. This is because your equilibrium body weight is the body weight that's maintainable by your level of energy intake minus the level of energy you expend in your day to day activities. As per the Mayo Clinic, if you decrease your daily caloric intake by 500 while your daily activities remain the same, you'll lose 1 lb. of fat per week. To put this principle into action, take an inventory of your food and drink intake and cross reference it with the relevant nutritional information to determine your daily caloric intake. Then, decrease your portion sizes as necessary.
Don't Neglect Protein
While protein is generally considered a muscle building tool, it also has important implications for weight loss. According to a 2004 study published in the "International Journal of Obesity," increasing your dietary protein intake will have a natural suppressant effect on your appetite, making it significantly easier to stick to your self-imposed dietary restrictions. As such, aim to consume at least 1 g of protein for every 2 lbs. of body weight daily. Excellent protein sources include eggs, meat, fish, beans and tofu. If necessary, supplement your intake with a whey protein powder.
Target Carbohydrates for Elimination
When it comes to dieting, it seems to make intuitive sense that fat would be the most important macronutrient to limit. However, fat and carbohydrates both contain nine calories per gram-- to protein's four-- and most unhealthy diets contain far more carbohydrates than fats. As such, carbohydrates should be your primary reduction concern. Indeed, according to a 2004 study published in the "Annals of Internal Medicine," low carbohydrate diets consistently outperform their low fat counterparts.
Do Cardio
In the weight loss process, the best complement to a healthy diet is regular cardiovascular exercise. By adhering to a consistent cardio routine, you'll allow your body to maintain its metabolism in spite of your calorie restricted diet, allowing you to lose weight faster and more consistently. As per the American College of Sports Medicine Guidelines, aim to schedule at least three cardio sessions per week, with each session comprising either 20 minutes of high intensity activity or 30 minutes of moderate intensity activity. Great cardio options include, but are not limited to, running, biking, swimming and organized sports.
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
- Annals of Internal Medicine: The Effects of Low-Carbohydrate versus Conventional Weight Loss Diets in Severely Obese Adults: One-Year Follow-up of a Randomized Trial
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- American College of Sports Medicine: Guidelines for Healthy Adults under 65
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