The best fast weight loss tips improve your diet, fitness level and lifestyle. These tips help you control the amount of food you eat, but give you the freedom to choose food that you want. Turning your body into a fat burning machine is among the fastest ways to lose weight and keep it off. Losing weight fast may actually be easier than you think, by making just a few lifestyle adjustments.
Lift Weights
Resistance exercise, such as weightlifting, increases your lean muscle mass and helps you develop muscular endurance. Bodybuilding.com reports that lifting weights can increase your metabolism for around 36 hours after your workout. Weightlifting is among the best ways to lose weight fast, a faster metabolism helps you continue burning fat even your workout session. The National Federation of Personal Trainers recommends performing a full-body weightlifting circuit workout that includes compound upper-body pushing, upper-body pulling and lower-body pushing exercise movements. Complete one circuit by performing 20 to 25 repetitions for each of these exercises back to back without rest, and complete four or five circuits for each workout.
Keep Moving
Fat is your body's primary source of energy for low-intensity continuous activity that you do every day, such as walking. Your body relies on higher proportions of fat for physical activity that exceeds 20 minutes. Injecting more movement into your day is among the best ways to lose weight fast, because you can incorporate into your lifestyle. For example, you may park further away at the grocery store, walk or ride your bike to work or go shopping instead of doing sedentary activities like going to the movies. Walk briskly to burn more, but do not over exert yourself. Physical activity that brings your pulse between 50 and 70 percent of your maximum heart rate supports fat burning. Calculate your maximum heart rate by subtracting your age from 220. Combine a lot of low-level activity with resistance weight training and you will burn more fat even faster.
Move More Than You Eat
The key to successful weight loss is burning more calories through physical activity than you consume in your diet. You can lose weight faster by consuming fewer daily calories than the amount required to maintain your weight. Calculate your weight maintenance caloric intake by adding your resting metabolic rate to the number of calories you expend through physical activity and exercise. You can lose 2 lbs. of fat each week by eating 1,000 calories fewer daily than the amount required to maintain your weight, because each pound of body fat contains approximately 3,500 calories.
Be Safe
The best fast weight loss does not increase your risk of adverse health conditions. You should lose weight at a maximum rate of 2 lbs. each week. Losing weight more rapidly increases your risk of health problems, such as gallstones. Avoid fad diets that overemphasize particular foods, such as grapefruit or drastically reduce nutrients, such as carbohydrates. These diets may produce temporary weight loss that is unsustainable, and may lead to metabolic or digestive problems. Starvation diet that drastically cut your caloric intake are also dangerous. The lowest recommended intake per day is 1,200 calories, and 1,500 calories for women and men, respectively.
Member Comments