Diet and exercise help you shed pounds, but not all plans provide results at the same pace. Some foods and workouts take months to provide noticeable results. If you need to drop some weight quickly, you need to focus on carbohydrate-rich foods and plenty of cardiovascular exercise. A few changes to your daily routine also help speed up your metabolic rate for faster weight loss.
Step 1
Eat whole grains, raw vegetables and fresh fruits rich in complex carbohydrates. The simple carbohydrates found in refined grains or packaged foods are effective for long-term weight loss, but complex carbs provide results faster.
Step 2
Eat five or six small meals each day. Daily light snacking promotes a higher metabolic rate and faster weight loss than three larger meals.
Step 3
Sleep for eight hours each night. With proper sleep, your body burns fat more effectively. Your workout regimen should always start with a good rest.
Step 4
Jog, swim or cycle for about seven to 10 hours each week. Cardiovascular exercise burns fat faster than strength-training.
Step 5
Strength-train for about one to two hours each week. Strength-training doesn't burn many calories by itself, but it helps promote weight loss when combined with your cardio regimen.
References
- "American Dietetic Association Complete Food And Nutrition Guide"; Roberta Larson Duyff, et al.; 2006
- National Sleep Foundation: Diet, Exercise And Sleep
- "Lifetime Physical Fitness and Wellness"; Werner W.K. Hoeger, et al.; 2008
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