Many people have unrealistic expectations in their desire to shed extra pounds. Rapid weight loss often is succeeded by rapid weight gain. Successful weight loss efforts are the results of realistic weight loss goals. The body's willingness to release fat for energy purposes is increased when weight reduction is done in a progressive manner. Ideally, weight loss goals should include incremental losses of one to two pounds per week.
Step 1
Focus on creating a caloric deficit, known as a negative energy balance. A negative energy balance means the body is burning more calories than it is consuming or storing. It takes a reduction of 3500 calories to lose a single pound. Be gradual in your daily calorie reduction. Plan to reduce daily intake by 500 calories per day. Eat smaller, more frequent meals-every three to four hours. Limit alcohol to avoid empty calories.
Step 2
Create a calorie deficit by reducing fat in the diet. Limit red meat consumption to no more than three times per week. Where applicable, trim all visible fat from meat, chicken and fish. Skinless white meat of chicken and turkey are healthier options. Avoid frying foods to minimize intake of saturated and trans fats. Processed luncheon meats such as bologna and salami should be eliminated due to their high fat content. Monitor and minimize the amount of oil, butter, margarine and sour cream you add to your food.
Step 3
Eat natural, whole foods that have little or no processing. Increase fruit and vegetable intake. Ingest these foods as close to their natural states as possible. Doing so preserves the natural vitamins and minerals common to these foods. Also, unprocessed or refined grains have a higher content of fiber and phytochemicals that provide myriad benefits to the body. Fiber assists with the removal of waste products from small intestines which can contribute to efficient weight loss.
Step 4
Increase physical activity to speed up achieving a negative energy balance. Exercise can contribute to the reduction of 500 calories per day. Perform cardiovascular exercise on most days of the week for 30 to 60 minutes. Maintain intensity levels between 50 to 75 percent of maximum output. Vary workouts by incorporating interval training, bouts of high intensity intervals followed by periods of rest. Weight train two to three times per week on nonconsecutive days. Trained muscles can utilize fat in muscle tissue as a source of energy in resistance training. Use weights that are heavy enough to present a challenge to the working muscle. This will increase muscle hypertrophy, or growth. The more lean muscle you have, the more fat and calories you burn.
Tips and Warnings
- Avoid skipping meals to lose weight. The less the body is fed or fueled, the more it uses other substances for energy. Retaining fat is the body's defense mechanism against starvation.
- Obtain medical clearance from a physician before engaging in an exercise regimen.
References
- "Physical activity and long-term maintenance of weight loss." N.P. Pronk and R.R. Wing; 1994
- "NSCA's Essentials of Personal Training," Roger Earle and Thomas Baechle; 2004
- "Sports and Fitness Nutrition," Robert Wildman and Barry Miller; 2004.
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