Experts at MayoClinic.com recommend not losing more than 1 to 2 lbs. per week. However, it is possible to lose larger amounts at the beginning of a weight-loss program, especially if you combine dietary changes with exercise. For lasting weight loss, avoid crash diets, which cause rapid weight loss but only temporarily. As soon as you give up the diet and go back to your normal eating habits, you'll regain the weight. With crash diets you're also likely to lose lots of water weight, rather than fat.
Eliminate Junk Food
The easiest way to cut down on calories and speed up weight loss is to eliminate junk food completely. Many of the options sold at fast food restaurants are very high in fats, calories and sugars but very low in nutrients. Avoid anything fried, breaded or with added sauces. If you order a dish that has cheese, ask them to "hold the cheese" or to serve it on the side, so you can control how much of it you eat. Some of the bad choices found at fast food restaurants or sold from vending machines might not be as obvious. For example, Health.com recommends avoiding Pizza Hut's Meaty P'Zone, which contains almost 1,500 calories and 66 g of fat, as well as Cinnabon's Caramel Pecanbon, which has over 1,000 calories and 56 g in a single cinnamon roll.
Exercise More than the Minimum
Medical experts like MayoClinic.com recommend a minimum of 30 minutes of exercise a day to achieve health and regulate your weight. If you're looking to lose impressive numbers or want to do it quickly, though, 30 minutes just won't be enough. Aside from increasing the length of your workouts, you also need to choose the activities that burn the most calories. Run, jog or hike instead of walking. Or try off-road or mountain biking instead of taking a leisurely ride at your local park. Other activities that burn a lot of calories include rowing or canoeing, climbing, playing field hockey and jumping rope. At the gym, choose the stair master or the step machine over the treadmill or stationary bike.
Eat More Vegetables
Vegetables are the perfect diet food because they're low in calories, contain little to no fat and are high in fiber. Fiber fills you up, so you will end up eating less of other foods, which might be higher in calories and fat. For maximum weight loss, choose non-starchy vegetables, such as green leafy vegetables. You can also choose from the list of vegetables recommended by Atkins.com. The list contains the vegetables with the most fiber and less calories and sugars.
Try Protein Shakes
Replace one or two of your daily meals with a protein shake to speed up your weight loss. MayoClinic.com warns that the protein shakes should not be taken in addition to your meals but as a replacement, so you cut down on calories. Read labels to compare products, and pick the one that contains the fewest calories. Make the shakes using low-fat milk or water and don't add sugars, syrups or other add-ons that can increase the calorie count.
Member Comments