Weight loss often drives people to desperation. Fad diets, pills and infomercial exercise equipment prey on your desire to lose weight quickly. Fortunately, there are no secrets to weight loss. A program with realistic goals, simple exercise, reduced caloric intake and balanced nutrition can lead to quick, effective weight loss.
Exercise
Exercise is one of the best tools available for quick weight loss. Exercise is capable of burning calories stored in fat in your body. By exercising you reduce the amount of fat that is stored in your body. The best form of exercise for weight loss is aerobic exercise. Aerobic exercises like running, swimming and bicycling offer the moderate intensity activity that is ideal for weight loss. Exercise three to five times a week for at least 20 minutes to help burn calories and shed pounds.
Reduced Caloric Intake
As simple as it sounds, eating less is one of the most effective ways to help manage your weight. Reducing caloric intake can take form in several ways. Cutting back on portion size and eating smaller, more frequent meals are both great ways to reduce the number of calories you eat. Your body only requires a certain amount of calories each day to operate, often called your basal metabolic rate. If you take in more calories than you need, your body will store them as fat. Take in fewer than you need and your body will burn calories from fat to make up the difference.
Goals
Setting realistic goals is just as important as diet and exercise when it comes to weight loss. One of the most common reasons for failed weight loss is simply giving up or losing focus. A realistic goal can help you stay focused on weight loss and keep up your ambition. MedlinePlus.com recommends weight loss of 1 to 2 lbs. per week. Use this rate to calculate your own weight-loss goals. For example if you want to lose 20 lbs. as fast as possible, set a goal of 10 weeks and stick to it.
Balanced Nutrition
When dieting, it is easy to lose sight of balanced nutrition. No matter how reduced your diet is, you always need the same amount of vitamins and minerals that your body requires for basic cellular function. The USDA recommends a diet with daily servings of dairy, fruits, vegetables, grains, proteins and sugar. Keeping a balanced diet will enhance the effectiveness of your diet and your exercise because your body will function as efficiently as possible.
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