Weight loss requires a combination of eating habits and exercise. The goal when trying to lose weight is to burn more calories than you take in. You can do this by maintaining a long-term diet of healthy foods and exercising daily to balance your caloric intake. With the right meal plans and daily exercise, you can quickly lose several pounds within a week.
Planning
When dieting it is important that you make a commitment and be realistic in your weight loss goals. A realistic goal for a quick diet plan of one week for example, would be a few pounds. The Mayo Clinic suggests planning to lose 1 to 2 lbs. in a week by reducing your caloric intake by at least 500 calories daily. Do not just add healthy foods to what you are already eating or you will simply raise your caloric intake. They should replace what you had been eating.
Drink Water Daily
Water is a beneficial aid to weight loss. Aim to drink at least eight glasses a day throughout a week. Drinking a small glass of water shortly before your meals can also help limit your appetite. According to a study at the Department of Human Nutrition, Foods and Exercise at Virginia Tech, when combined with a hypocaloric diet, consuming 500 ml water prior to each main meal leads to greater weight loss.
Eat More Fruits and Vegetables
Fruits and vegetables can help control your weight. Each day, eat a fruit smoothie for a snack or have a piece of fruit. Eat one and a half servings per day. According to a six month study of 80 overweight adults at the Department of Social Medicine at the University of Sao Paulo, intake of fruits and vegetables can help avoid weight gain in adults.
Low-Fat Dairy Foods
It is best to eat low-fat dairy products when trying to control your weight. Use 1 percent or skim milk in your cereal. Fat-free yogurt is also a healthy snack option. Research by the University of Tennessee notes that dietary calcium plays a large role in regulating energy metabolism. The research concludes that dairy products are important in managing your weight. If you are not having cereal,drink a glass of skim milk each day with your breakfast.
Exercise Routine
To lose weight you must also exercise several times a week to balance your caloric intake. Aim for at least 30 minutes five days a week. The American College of Sports Medicine recommends at least 150 minutes of moderate exercise per week for adults to maintain or lose weight. Effective workouts include jogging, biking and recreational sports. These exercises will burn any excess calories you have, balancing your intake allowing your body to quickly shed weight.
Meal Plan Example
If you plan to lose a couple pounds in one week, here is an example healthy meal plan. Start off with breakfast by eating a whole grain bagel with a side of peach slices and a glass of skim milk. For lunch, eat a low-fat turkey sandwich with lettuce and tomato on whole wheat bread with a side of baby carrots and non-fat yogurt. For your snack, have an apple or a fruit smoothie. For dinner, have a veggie burger with a tossed salad on the side with a glass of water.
References
- NIH: Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults
- NIH: High Intake of Fruits and Vegetables Predicts Weight Loss in Brazilian overweight adults.
- Mayo Clinic: Weight Loss: 6 Strategies for Success
- NIH: The Role of Dairy Foods in Weight Management
- NIH: American College of Sports Medicine position stand. Appropriate intervention strategies for Weight Loss and Prevention of Weight Regain for Adults
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