Advertisements for fast weight loss pills and gizmos suggest that with little effort you can have a slim, firm body. The reality is that while weight is simple, it's not always easy, and it takes effort. Losing weight, especially quickly, has health consequences that need to be addressed. Always check with your doctor before starting any weight loss program. Your doctor will make sure your health can support quick weight loss and provide important information about staying safe during the process.
Cut the Calories
One leading cause of obesity in the United States is overeating. Not only has the quality of food declined, but the portions have increased. Americans eat 50 to 150 more calories per meal now than they did in 1950, according to MealsMatter. That means a person gains 1 lb. every 24 meals. To lose 5 to 10 lbs. quickly, drop the number of calories you consume, but not so low as to impact your health and slow your metabolism. To lose 1 lb. pound of fat a week, cut out or burn 500 calories a day. For safety, don't let your daily calorie consumption drop below 1,200 for women or 1,500 calories for men.
Improve Your Diet
The number of calories isn't the only consideration to losing weight. The quality of the foods you eat impacts your health and how well your body uses the fuel you give it. Drink water and eat food with fiber to help fill you up and improve digestion. Choose low-sodium options to reduce water weight. Avoid processed foods and sugar as they are not healthy and lead to to low energy and weight gain.
Get Your Heart Rate Up
A combination of diet and exercise is the secret to speeding up weight loss. The more calories you burn, the more weight you'll lose. Working out doesn't have to be a chore. Join a recreational sports club to play tennis or soccer. Hike or walk briskly. Join a gym that offers classes, like Zumba. The American Heart Association recommends 30 minutes of cardiovascular exercise at least five times a week for heart health. To lose weight quickly, exercise 45 to 60 minutes at least five times a week.
Build Muscle
Some people erroneously believe that building muscle will make them heavier since muscle weighs more than fat. But when it comes to losing weight, you should be focused on losing fat, which is unhealthy. Further, muscle burns calories. The more muscle you have, the more calories you burn even doing everyday activities. The more calories you burn, the faster the weight comes off. Strength training should cover the major muscle groups such as quadriceps, hamstrings, abs, back, shoulders and arms. For best results, do muscle-building activities at least twice a week.
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