Losing weight is a challenge many Americans struggle with, according to Medline Plus. However, losing weight has many health benefits, such as reduced risk for diabetes, heart disease and cancer. Dropping extra pounds quickly, while staying healthy, is important. Making lifestyle changes will ensure you don't regain weight in the months ahead. Diet, physical exercise and strength training will assist in losing weight quickly and healthily.
Step 1
Create weight-loss goals. According to MayoClinic.com, the quickest a person should drop pounds is 1 to 2 lbs. weekly. Losing a pound of fat requires burning 3,500 calories more than you consume each day. This is a reduction of 500 to 1,000 calories daily to drop 1 to 2 lbs. a week. For example, burn an extra 500 daily calories through exercise and eat 500 calories less daily.
Step 2
Calculate custom calorie requirements. MayoClinic.com offers a tool, allowing you to determine daily calories need balance on weight goal, age, height and gender. It also provides guidelines for what types of food to eat, such as fruits, vegetables, carbohydrates, protein, dairy and fats.
Step 3
Start a physical activity program. Exercise a minimum of 150 minutes a week, recommends the Centers for Disease Control and Prevention. Exercising in conjunction with healthy eating can assist in losing weight quicker. Maintaining weight loss is also easier with exercise.
Step 4
Strength train a minimum of two days weekly. Building muscle assists in burning calories quicker, aiding in weight loss. Focus on strengthening all major muscle groups, such as chest, shoulders, hips, backs and legs. The CDC offers free video clips to assist in getting started.
Step 5
Measure out portion sizes. If you want to lose weight quickly, it's important to pay attention to portions. Otherwise, it's easy to overeat, preventing weight loss. Read labels to determine a portion size and pre-measure you favorite foods into zip lock baggies.
Tips and Warnings
- The key to successful weight loss is making lifestyle changes, according to MayoClinic.com. Even if you lose weight quickly, it's important to maintain healthy habits to prevent weight gain.
- Talk with your doctor before starting a weight loss program. She can evaluate your health and assist with setting healthy goals for losing weight quickly and safely.
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