Choosing a weight loss plan is a difficult decision. Many programs promise fast weight loss, but it's important to choose a program that's safe as well. The fastest and safest way to lose weight is through diet and exercise. Choose a weight loss plan that includes foods from all the major food groups to lose weight quickly and avoid regaining extra pounds.
How It Works
Counting calories allows you to create a calorie deficit, resulting in weight loss. You can lose a pound of fat by burning an additional 3,500 calories each week, which is 500 calories a day. Lose two pounds of fat weekly by burning 7,000 calories a week, which is 1,000 calories a day. This can be accomplished through cutting daily calorie intake and burning more calories through exercise. You can learn your calorie requirements, based on your gender, age, height and weight through the MayoClinic.com Healthy Pyramid Tool.
Benefits
Weight loss won't just make you feel better about your body; there are also health benefits to dropping extra pounds. Sixty-six percent of Americans struggle with weight issues, according to MedlinePlus. However, losing weight decreases the risk of cancer, diabetes and arthritis. Choosing a strategy that incorporates healthy lifestyle and diet changes will also assist in keeping the weight off long-term.
Considerations
Daily exercise is an important part of dropping pounds quickly. Healthy adults need at least 30-minutes of moderate aerobic activity, recommends MayoClinic.com. Lose weight quicker by choosing activities that burn the most calories. For example, a 160-pound person will burn 511 calories through high-impact aerobics in an hour. Racquetball burns 511 calories, rollerblading burns 913 and running at 8 mph burns 986 calories an hour, according to MayoClinic.com. Boosting your exercise intensity will help create a calorie deficit, resulting in quicker weight loss.
Misconceptions
Some people think that choosing a weight loss plan isn't a permanent change. However, effective weight loss occurs through long-term lifestyle changes. Creating a diet and exercise plan that fits with your life will assist in making lasting changes.
Warnings
Some diet plans promise fast weight loss, however, according to MayoClinic.com, the quickest a person should lose weight is 1 to 2 lbs. a week. It's also important to partner with your doctor before starting a new diet and physical activity program to evaluate your health and make sure the changes are a good fit for your situation.
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