How To Lose The Most Weight

Weight gain is a problem that affects a large number of Americans, approximately 68 percent of U.S. adults, according to the U.S. Department of Health and Human Services. Adopting a healthy diet and exercise is the best way to drop excess pounds. However, selecting the right activities and foods that promote weight loss will assist in losing the most weight.

Step 1

Reduce calorie consumption. A healthy weight loss goal is 1 to 2 lbs. weekly. If you want to lose this amount of weight, you need to reduce calorie consumption by 500 to 1,000 calories daily. You can also combine exercise with a reduced-calorie diet to accomplish this. For example, eating 200 fewer calories and exercising to burn 300 calories results in a 500-calorie decrease daily.

Step 2

Eat foods that promote weight loss. Make each calorie count by choosing foods that help you lose weight, such as those with omega-3 fatty acids which are found in salmon, walnuts and flaxseed. Omega-3s increase your metabolism, assisting in quicker fat loss. Other foods that promote quicker fat loss are almonds and yogurt. Almonds promote better muscle contractions during your workouts and yogurt encourages healthier digestion.

Step 3

Use a circuit-training approach to weight loss. You burn 30 percent more calories with this type of workout. With this type of activity, you select an intense aerobic activity, such as running or jumping rope. You also select strength-training exercises that target your entire body, such as the arms, legs, buttocks and abdominal muscles. Rotate a few minutes of cardio with a few minutes of a strength-training movement. Continue this for at least 30 minutes.

Step 4

Watch portion control. Lose more weight by pre-measuring your foods. Start reading labels to learn exact serving sizes. Learn how to estimate serving sizes, using visual cues. For example, a serving of cereal is about the size of a hockey puck. When eating protein, think about eating the size of a deck of cards. A dice is about the size of a serving of fat, such as butter.

Tips and Warnings

Avoid fat diets. This might seem like an easy way to drop unwanted pounds. However, fad diets are difficult to stick with over time, which makes it difficult to meet your weight loss goals.
Talk with your doctor before starting any weight-loss program. He will evaluate your situation and make recommendations for the best weight-loss approach.