With so many weight loss plans, it's challenging to know which one promotes rapid weight loss. Selecting a diet plan that includes lifestyle changes such as healthy eating habits and high intensity activities is the best choice for long-term results.
Fast Calorie Burning
Exercise is an effective tool for rapid weight loss. Get the most from your workout session by calculating how many calories you need to burn each day. The fastest weight loss recommended is 1 to 2 lbs. a week. Since a pound of fat is equal to 3,500 calories, a 2 lb. weight loss requires burning 1,000 calories a day, or 7,000 calories a week. You can use diet changes, in conjunction with activity to meet this requirement. For example, trim calorie consumption by 500 calories and exercise to burn 500 calories daily.
The Mayo Clinic recommends getting at least 30 minutes of activity to accomplish weight loss. Select activities that burn a large amount of calories per hour such as jogging, which burns 584 calories an hour for a 160 lb. person. Basketball burns 584 calories an hour and ice skating burns 511 calories an hour. Expect to burn 913 calories an hour with rollerblading.
Fat Burn with Strength Training
Don't overlook strength training as a way to lose weight quickly. You need two to three sessions weekly. Lifting free weights will burn about 219 calories an hour. As you build muscle, your body will continue to burn more calories throughout the day. Strength training also improves balance, increases your stamina and sharpeners your focus, according to the Mayo Clinic.
Decreased Calorie Consumption
Quickly losing weight requires reducing daily calorie consumption. Focus on consuming more fruits and vegetables, which are high in water content and low in calories. For example, grapefruit is 90 percent water and has less than 40 calories per serving. Also, eat foods high in fiber, like whole grains. Small amounts of fat are consumed daily, too. Choose healthy fat sources such as olive oil, avocados or almonds. Avoid using butter and lard for cooking. If you want to calculate the number of calories required daily for weight loss, MayoClinic.com offers a calculation tool. You can enter your age, height and weight to get serving sizes and calorie requirements.
Drawbacks of Fad Diets
Fad diets promise rapid weight loss. Adopting a healthy diet and exercise routine, however, is a more sensible option, explains the American Heart Association. Fad diets focus on eating a specific food or entire food group, which severely limits your ability to get the required nutrients. Staying on this type of diet longer than a few weeks can negatively impact your health. Talk with your doctor about any new diet plan to ensure safety.
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