An energy imbalance is usually to blame for weight gain, occurring when you take in more calories than your body requires. Approximately 72 percent of men and 64 percent of woman struggle with weight issues, according to the U.S. Department of Health and Human Services. A healthy diet and regular activity is required for losing unwanted pounds. However, you can also speed up weight loss by selecting the right activities and foods.
Select the Right Activity
If you want to lose weight quicker, consider changing your physical activity routine. You need at least two hours and 30 minutes of activity weekly, according to the Centers for Disease Control and Prevention. The type of activity you select is important as well. Try circuit training, which sheds up to 30 percent more calories during sessions, according to "Fitness" magazine. With circuit training, you select several different muscle training movements, such as leg lunges, abdominal crunches and bicep curls. Then select a vigorous activity such as jumping rope. Start out with a strength training movement, such as bicep curls. Complete the movement for a couple minutes. Then switch to the vigorous activity for a couple minutes. Move from one to the other and back for a set period of time.
Portion Control
If you're eating a low-calorie diet and still not losing weight, evaluate your portion control. Eating portion sizes that are too large will add extra calories. Use visual cues to assist with estimating portion sizes. For example, when eating cereal, think about eating the size of a hockey puck. If you're eating a serving of fat, keep it to the size of a single die. A serving of protein is about the size of a deck of cards, according to MayoClinic.com.
Foods for Weight Loss
Eating special foods will assist in speeding up weight loss. Eat foods rich in omega-3 fatty acids, which increase your metabolism and promote quicker fat loss. Salmon, nuts and flaxseed are good sources. Berries are another food that promotes weight loss, helping to maximize your workout sessions by improving blood flow. Also, eat yogurt regularly, which aids in quicker weight loss and healthy digestion, according to "Fitness."
Avoid Fad Diets
If you want to lose weight quickly, a fad diet might seem like a quick fix, but they aren't effective for keeping the weight off long term. Some fad diets also severely restrict calories or limit you to eating a specific type of food or food group, which can create nutritional deficiencies. Talk with your doctor before starting a new weight loss program. She will help you find an effective program for your situation.
References
- "Fitness"; The 10 Best Foods for Flat Abs
- MayoClinic.com: Portion Control -- Downsize Portions for Better Weight Control
- "Fitness"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- American Dietetic Association: Staying Away From Fad Diets
- MedlinePlus: Tips for Losing Weight
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