Losing weight in general is difficult enough, but losing weight fast can be downright challenging. It helps to have an understanding of the mechanics of weight loss, and the insight to apply them your daily routines of diet and exercise.
Count Your Calories
Oftentimes, when attempting to lose weight, people set a vague goal of ``eating less.`` This can be problematic because there is no guarantee that you`re consuming fewer calories. In fact, blindly attempting to cut down how much you eat may actually increase your caloric intake because you`ll be more inclined to consume calorie-dense foods such as sweets, desserts and soft drinks. Instead of pledging to eat less, consult a basal metabolic rate calculator. These calculators are designed to determine the average number of daily calories required to maintain your current weight. This will vary based on your age, gender, height and weight. Then, depending on the magnitude of weight that you have to lose, aim to construct a diet featuring between 500 and 1,000 fewer calories than your basal metabolic rate.Since one pound of fat is equivalent to 3,500 calories, this will force you to lose between one and two pounds of fat per week through diet alone.
Prioritize Protein
You may not consider steaks, burgers and lamb chops to be diet foods. However, each of these dishes contains a high proportion of protein, and protein plays a key role in the weight loss process. First, protein contains less than half the calories per gram of carbohydrates and fat, meaning that increasing your relative protein intake by weight will help decrease your caloric intake. Second, protein has a natural appetite suppressant effect on those experiencing a calorie-reduced diet. This may have a profound impact on your ability to stick to your diet over time.
Resistance Training
When you think about exercise for weight loss, you probably picture running, biking or another cardiovascular activity. Keep in mind, however, that resistance training can also play an important role in the weight loss process. While resistance training is relatively ineffective in burning fat, a study published in the American Journal of Clinical Nutrition found that resistance training during the course of an extended weight loss program allows for improved maintenance of lean body mass, meaning that you`ll lose more fat and less muscle along the way. This will create the illusion of greater total weight loss, and help you achieve a toned look.
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.
- American Journal of Clinical Nutrition: Resistance weight training during caloric restriction enhances lean body weight maintenance; DL Ballor, et al.; 1988
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