Many diet pills and programs claim to offer fast weight loss with little or no effort. But these weight-loss methods don't always deliver the results they promise. Some programs offer healthy diets and exercise for responsible weight loss, but many burn water-weight for quick but temporary weight loss. To lose weight for better long-term health, you need to take charge of your diet and get daily exercise.
Diet
Step 1
Monitor your caloric intake and maintain a healthy level. Some weight-loss plans get results through under-eating, but this isn't healthy. The average adult needs 2,000 calories each day. The right weight-loss plan focuses on healthier food, not less of it.
Step 2
Eat fruits, especially those rich in vitamin A and vitamin C. These vitamins promote a faster metabolism for more effective weight loss.
Step 3
Eat whole grains and raw vegetables. These foods contain complex carbohydrates for better fat burning.
Step 4
Eat lean protein and eat fatty protein only in moderation. Excessive fatty meat consumption is a major cause of weight gain for Americans. Protein is important and gives you energy for your workout, but you should eat mostly low-fat protein like fish, tofu or chicken.
Exercise
Step 1
Run, cycle or swim for seven to 10 hours each week. These aerobic exercises help shed pounds more efficiently than many other types of exercise. Aerobic exercise also increases cardiovascular health for increased endurance during your weekly workout.
Step 2
Walk or jog every day for at least 15 minutes. This part of your workout won't burn much fat, but it keeps your metabolism up between more vigorous exercises. With a daily walking regimen, your metabolism is primed for faster weight loss.
Step 3
Train with weights twice each week for about an hour. Strength-training tones muscle, offering a good complement to your aerobic fat-burning exercises.
References
- "Weight-Loss Advertising: An Analysis of Current Trends"; Richard L. Cleland; 2002
- "Nutrition at Your Fingertips"; Elisa Zied; 2009
- "Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform"; Jerrold S. Greenberg, et al.; 2004
- "Flip the Switch: Proven Strategies to Fuel Your Metabolism and Burn Fat 24 Hours a Day"; Robert K. Cooper, et al.; 2005
- "Cinch: Conquer Cravings, Drop Pounds, and Lose Inches"; Cynthia Sass; 2010
- "Lifetime Physical Fitness and Wellness"; Wener W. K. Hoeger, et al.; 2008
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