Consumption of foods and drinks that are calorie heavy results in weight gain that affects your self-esteem and social relationships, as well as your overall health. Lifestyle changes that include nutritious eating and exercise represent the quickest and healthiest way to lose weight. Alert your doctor before taking any remedy that promises fast weight loss.
Step 1
Build your diet around low-fat vegetables and fruits, which are rich in vitamins, minerals and fiber. Beans and lentils are also high in protein but lack harmful cholesterol and fat found in red meat.
Step 2
Resist the temptation to indulge. Whole grain foods are part of a healthy diet and give your body an extended feeling of fullness that can reduce your risk for overeating.
Step 3
Perform aerobic activity like bicycling or walking on most days of the week in order to shed excess weight and improve the function of your heart quickly.
Step 4
Eat less meat. Select only lean cuts of meat and trim away any fat before cooking. Fish like salmon is a healthy substitute for meat and contains omega-3 acids to benefit your heart.
Step 5
Skip high-calorie snacks. While fried potato chips, doughnuts, muffins and tortilla chips are tasty, the heavy calorie content in these items can lengthen the time it takes to achieve your weight-loss goals. Chips that are baked offer a lighter calorie load and won't expand your waistline.
Step 6
Lift weights and perform other methods of strength training--including push-ups, pull-ups and crunches that require no equipment--in order to tone your body and improve your ability to burn calories, which will mean faster weight loss.
Step 7
Avoid alcohol. Beer and most forms of alcohol are calorie heavy and contribute to excess belly fat, so choose wine if you must drink alcohol and limit yourself to two alcoholic drinks each day for men and one drink for women. Also, substitute water, low-fat milk and unsweetened tea for sugary sodas, fruit juice with sugar and flavored milk.
Step 8
Roast, broil or bake your meat and poultry, and steam, broil or poach fish.
Tips and Warnings
- Ensure your regular exercise isn't delayed by injury. Light stretching for at least five minutes before your workout prepares your body for exercise, while a quick period of stretching after your workout is also recommended.
- Butter, sour cream and mayonnaise are high in fat and can sabotage your lighter approach to eating. Select low-fat versions of these items when possible and use herbs and vegetables to season chicken, fish and meat. Check with your doctor before starting any fitness regimen to ensure the higher levels of activity won't hinder your well-being.
References
- Mayo Clinic: Exercise For Weight Loss: Calories Burned In 1 Hour
- TeensHealth: Strength Training
- Mayo Clinic: Belly Fat in Men: Why Weight Loss Matters
- Cleveland Clinic: What Is The Best Type of Aerobic Exercise?
- FamilyDoctor.org: Nutrition: How to Make Healthier Food Choices
- Mayo Clinic: Nutrition and Healthy Eating
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