Few people are satisfied with their body, and most decide to diet to lose extra body weight. It is easy to get swept away with advertisements that promise a fast, significant weight loss, but most of these products are not approved by the FDA. To lose weight quickly without compromising your health, you must make some behavioral modifications pertaining to diet and exercise.
Fat
Fat is stored in the body as a form of energy. If you consume more calories than you burn, your body reserves these excess calories for future use. You can safely lose 1 to 2 lbs. per week. Any more than that can be detrimental to your health. Rapid weight loss can mean you are not burning just fat, you could be losing lean muscle tissue or water as well.
Calories
You must count calories to lose weight quickly and healthily. That 1 lb of fat equals 3,500 calories. You must eliminate 500 calories every day to lose 1 lb. a week; if you want to lose 2 lbs. per week, bump it up to 1,000 calories per day. Eliminate foods that contain empty calories and few vitamins and minerals. Replace them with nutrient dense foods like lean protein, fruits, vegetables and low-fat dairy.
Frequency
The frequency of your meal consumption can be just as important as the type of foods you eat. Rather than eating two or three large meals daily, break them up into five to six small meals, and eat them every three hours. This prevents your body from going into starvation mode and your blood glucose levels from dipping too low. It also suppresses your appetite and keeps your metabolism revved up through the day.
Cardiovascular Exercise
Regular cardio exercise should be used to increase heart rate and burn calories. Cardio training is necessary to burn away reserved fat stores in your body, therefore eliminating extra body fat. To lose weight as quickly as possible, you should aim for at least 45 to 60 minutes of cardio, five days a week. This can include activities like running, swimming, bicycling, elliptical training and cross-country skiing.
Resistance Training
Resistance training should be incorporated at least two to three times a week to increase lean muscle mass. This does not burn off calories directly the way cardio does, but it does enhance your resting metabolism. You must work all your major muscle groups and give each one a day of rest between workouts. This ensures you build your muscles and do not tear them down by overtraining or straining them.
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