Successful weight loss requires dietary changes that are long-term. Losing weight is an equation. You need to decrease the amount of calories consumed to create an energy deficit. This deficit results in weight loss, according to MayoClinic.com. Eating fewer calories and a variety of healthy and nutritious foods will assist with quick and safe weight loss.
How It Works
A diet that includes healthy foods from the major food groups assists in dropping pounds quickly in the long-term. MayoClinic.com recommends eating a mixture of fruits, vegetables, low-fat dairy, lean protein and healthy fats. Serving sizes of each food group vary, based on your age, height and weight. MayoClinic.com provides a healthy weight pyramid tool to calculate your daily requirements.
Results
The fastest MedlinePlus recommends losing weight is 1 to 2 lbs. weekly. Accomplish this by consuming fewer calories than your body needs. For example, if you want to lose 2 lbs. a week, you need to burn 7,000 more calories in a week. If your weight loss goal is 1 lb. a week, you will need to burn 3,500 calories a week.
Choose foods that are low-calorie and low-fat to make cutting calories easier. For example, cutting out sugary drinks or high-calorie drinks will assist in minimizing calorie consumption.
Fad Diets
Fad diets promise quick weight loss. Many of these programs, however, aren't safe for long-term use, according to the American Heart Association. For example, the Cabbage Soup Diet calls for losing 10 to 17 pounds over several days. However, this diet can leave you with nutritional deficiencies and health problems. Avoid diets that advocate cutting out entire food groups.
Misconceptions
Some people forget about the importance of exercise in weight loss plans. MayoClinic.com recommends a minimum of two hours and 30 minutes weekly for weight loss. Select activities that burn the most calories to assist in faster weight loss. For example, running at 8 mph will burn 986 calories an hour for someone who weighs 160 lbs., according to MayoClinic.com. Jumping rope burns 730 calories in an hour, and rollerblading burns 913 calories in an hour.
Warnings
Cutting calories is an important component of weight loss. It's important, however, to stay within healthy limits. For example, MedlinePlus recommends that women don't drop below 1,200 calories daily. Men shouldn't drop below 1,500 calories daily. Always consult your doctor to lose extra pounds. She can recommend a safe calorie range based on your health situation.
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