Fast Track to Weight Loss

Losing weight involves making lifestyle changes. Some of the changes might be as simple as adding more physical activity to your life or eating smaller portions. Whether you have 50 lb. to lose or 10 lb., some simple strategies can help put you on the fast track to weight loss.

Portion Control

Be aware of the portions you are eating because portions and servings can vary significantly. Read food labels or try to find the nutrition information of the foods and beverages you consume. If you cannot find the nutrition facts, then use your best judgment. One portion control strategy is to divide your plate into four sections. Fill half the plate with fruits and vegetables, a quarter of your plate with lean protein and a quarter of your plate with whole grains. Dividing your plate this way puts emphasis on lower calorie foods, while reducing the amount of higher calorie foods. Keeping a food journal can also help with portion control.

Beverages

Drinking calorie-filled beverages is an easy way to sabotage your weight loss efforts. Choose drinks with little or no calories to help cut down on your daily calorie intake. Calories from beverages can add up quickly. Alcohol can also have an undesirable effect on your weight loss, so limit the amount of alcohol you drink to help lower your caloric intake and speed up your weight loss.

Strength Training

If you are not exercising regularly, you should make exercise a part of your life. Strength or resistance training can provide two different types of calorie burn to help you shed pounds. According to the Harvard Heart Letter, in a half hour workout, a 185 lb. person burns about 133 calories performing general weightlifting. The same 185 lb. person would burn about 266 calories lifting vigorously for a half hour or about 355 calories from circuit training for 30 minutes. Also, according to MayoClinic.com, as you gain muscle, your body gains a bigger "engine" to burn calories more efficiently, which results in weight loss.

NEAT

NEAT stands for non-exercise activity thermogenesis, which is the energy we expend from everything we do that is not sleeping, eating or sports-like exercise. According to a 2009 article at USAToday.com, NEAT includes activities such as walking to lunch, pacing while on the phone, cleaning the house, cooking, climbing stairs, standing while you talk to a friend and folding laundry. NEAT does not include the calories you burn during intense exercise.
According to research performed by James Levine, a Mayo Clinic endocrinologist, NEAT can vary by up to 2,000 calories per day among people of similar size because of the substantial variation in the amount of activities they perform. An easy way to make your weight-loss efforts more efficient and burn more calories, increase your amount of movement throughout the day.

Warning

Always consult with your health care provider before modifying your diet or beginning an exercise program. To avoid injury when incorporating exercise into your weight-loss program, start slow and gradually build yourself up.