Weight loss isn't always quick. It takes hard work and determination to adopt a healthier lifestyle, and the temptation for a quick fix often leads people to fad diets. Unfortunately, they aren't always safe and the weight usually comes back, according to the American Heart Association. If you want sustainable weight loss, the best way to achieve it is through diet and exercise.
Diet
To lose weight, you need to create a calorie deficit -- burn more calories than you take in. The larger your calorie deficit, the faster you'll lose weight. The downside to that is low calorie diets are difficult to follow and very low calorie diets stall weight loss and have negative effects on your body. For example, cutting your calories from 2,300 to 1,800 yields the 3,500 calorie deficit it takes to lose a pound in one week, and will likely have no adverse effects on your health as long as you eat nutritious foods. On the other hand, subtracting that same 500 calories from a 1,600 calorie diet is considered a starvation diet. Work with your doctor or nutritionist to develop a calorie level that's fast but safe and effective. Focus on foods like whole grains, vegetables and low-fat dairy products. Add in fruits, lean meats and at least 64 oz. of water per day and you'll see results.
Exercise
Exercise makes all the difference when you're trying to lose weight and lose it quickly. Exercise deepens your calorie deficit, strengthens your heart, improves your sleep and reduces stress, all factors that contribute to weight loss. Exercise also builds muscle, which burns more calories than fat; the more muscle you have, the more calories you naturally burn each day. The American College of Sports Medicine recommends you get 150 minutes of intense physical exercise per week, which breaks down into five days a week for 30 minutes. ACSM also recommends two to three sessions of weight training to build muscle.
Motivation
Success with to any diet and exercise program lies in consistency. Many people start off with big plans and fizzle out within a few weeks. It might serve you better to make a couple small changes, like eating breakfast, drinking more water and exercising three days per week. Once you master these changes, make more, like limiting fast food, adding weight training and cooking more meals at home. Recruit a fitness buddy and help keep each other on track. Choose physical activity you want to do because it's fun, like dancing, swimming or hiking. Set up a reward system and give yourself a gift each time you meet a small goal. Don't treat changing your life as torture or you'll never stick with your changes.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- American Heart Association: Quick-Weight-Loss or Fad Diets
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Helpguide: Healthy Eating
- U.S. Centers for Disease Control and Prevention: Target Heart Rate and Estimated Maximum Heart Rate
- Psychic Science: Calorie Restriction Calculator
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