Lose weight without resorting to fad or ineffective diets. The American Heart Association recommends the 'No-Fad Diet' for weight loss, relying on common sense rather than fancy lose-weight-quick schemes that are not only unhealthy, but don't promote long term weight loss and lifestyle and eating management that leads to effective and healthy weight loss. Instead of fad or crash dieting, the AHA suggests exercise, the right attitude and making sensible choices.
Step 1
Exercise every day for fast weight loss results. The key to losing weight is to burn off more calories than you eat on a daily basis. To do so, most of us need to increase our level of exercise. Try for at least 30 minutes of exercise a day, up to 90 minutes if you can or have time for really fast weight loss. Exercise can include but is not limited to walking, jogging, bicycling, swimming, playing, hiking or group sports as well as cardio or aerobic exercise routines.
Step 2
Eat nutritious food. The American Heart Association recommends avoiding high fat and high calorie foods like fast food, junk food and desserts and including fresh fruits and vegetables into your daily eating plans. Choose low fat or fat free dairy products in milk, cheese and yogurt selections and eat unrefined whole grain foods rather than processed white flours and sugars. The AHA also recommends lean meats like skinless chicken and turkey, lean cuts of beef, and fish twice a week.
Step 3
Cut back your intake of carbohydrates by 300 milligrams a day, suggests the AMA. Nutritional information for most products are found on package labels, and chances are you'll find you're eating more carbs than you need on a daily basis. Recommended carbohydrate intake is roughly 130 grams a day. For example, if you're eating 2,000 calories a day, you should be eating approximately 300 grams of carbohydrates, according to Life Clinic. A person on 1500 calorie eating plan should eat approximately 225 grams of carbohydrates a day.
Member Comments