Weight loss is a problem for many people in the United States. According to the Centers for Disease Control and Prevention, 34 percent of adults over the age of 20 are obese. Healthy lifestyle changes, diet and exercise are the best method for shedding pounds. However, a few tips can increase your fat burning potential and promote more efficient weight loss.
Balance Calories
Weight loss requires balancing the amount of calories you take in with the amount your body needs through a low-calorie diet and exercise plan. The quickest weight loss MedlinePlus recommends is 1 to 2 lbs. weekly. If you want to lose this amount of weight, you need to create a calorie deficit of 3,500 to 7,000 calories weekly because 1 lb. of fat is the equivalent to 3,500 calories. For example, to lose 2 lbs. in a week, each day you need to consume 1,000 calories fewer than you expend through exercise and daily activity.
Eat High Volume Foods
Foods that are high in volume and low in calories allow you to eat more food for fewer calories, according to MayoClinic.com. For example, fruit is high in water content and volume, but low in calories. The fiber in vegetables allows you to feel full without the excess calories of other foods. Other high-volume, low-calorie options include whole-grain carbohydrates, such as brown rice, and lean protein, such as egg whites.
Calorie Burning Aerobic Activity
Interval training is used by professional athletes to increase endurance and boost calorie burning. With this type of exercise, you select a moderate and intense aerobic activity and alternate between the two. For example, you swim at a moderate pace for three minutes, and then you swim at a vigorous pace for three minutes. In circuit training, you perform an intense cardio activity, such as jumping rope, for three minutes, then complete a strength training exercise, such as push-ups, for three minutes. Alternating between two activities helps you to keep your heart rate up and maximize the number of calories burned.
Foods for a Better Workout
Certain foods promote better muscles contractions and more effective workouts. For example, almonds contain magnesium, which promotes healthy muscle tissue and stabilizes blood sugar, according to "Fitness" magazine. Berries promote better muscles contractions, aiding in effective weight loss. Foods rich in omega-3 fatty acids, such as mackerel or tuna, appear to speed up your metabolism, which boosts fat loss.
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