Fast weight loss can be accomplished with a strict program of diet and exercise. Supplements such as protein powder can give you an extra edge, increasing the speed and efficiency of the weight loss process. By incorporating protein powder into a weight loss routine, you'll achieve faster and easier results over time.
Step 1
Adjust your diet to create a caloric deficit. In order to lose weight, you'll have to consume fewer calories each day than you burn. Start by calculating your basal metabolic rate using the following formula:
Female: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Male: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
This figure represents the number of calories your idle body burns over a 24-hour period. In order to adjust for your individual daily activity level, apply the Harris Benedict Formula: If you're lightly, moderately or highly active, multiply by 1.375, 1.55 or 1.725, respectively. Now construct a diet featuring approximately 500 fewer daily calories than the resulting number. This will cause you to lose approximately one pound of fat per week.
Step 2
Engage in cardiovascular exercise at least three times per week. The American College of Sports Medicine recommends either three weekly sessions of 20 minutes of highly intense cardiovascular exercise, or five weekly sessions of 30 minutes of moderately intense exercise.
Step 3
Engage in resistance training at least twice per week. While this won't have a significant direct impact on your weight loss, it will signal your body to maintain lean muscle mass while losing weight, helping you attain a toned look.
Step 4
Take a protein powder supplement in lieu of a standard meal after completing your workout. This will serve two purposes: First, it will provide your body with the amino acids necessary to repair and rebuild muscle tissue. Second, it will do so with a minimal number of calories, allowing you to meet your protein needs well within your caloric restrictions.
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