If you have had little success following restrictive diets that produce relatively slow weight loss, losing weight more quickly may be the motivation you need. However, the approach you take to lose your weight must be safe, and part of a healthy lifestyle. In general, how fast you lose your weight depends on the food choices you make, and how many calories you burn. Consult with your health care provider before beginning a diet, or exercise program.
Significance
Heart disease is the leading cause of death among adults in America. Obesity is a major risk factor for heart disease. According to The Centers for Disease Control and Prevention (CDC), in the years 2007 and 2008, approximately 34 percent of American adults over the age of 20 were obese. Obesity is also a leading risk factor for type-2 diabetes.
Considerations
When you burn more calories daily than you consume through your diet, you create a calorie deficit. The amount of your calorie deficit determines how quickly you lose weight. Once you have reached a calorie deficit of 3,500 calories, you will have lost one pound. Lower the amount of calories you consume, while simultaneously increasing the amount of calories you burn. The National Institutes of Health recommends that adult males consume a minimum of 1,500 calories a day, and females a minimum of 1,200 calories a day.
Food Choices
An effective way to reduce the amount of calories you consume daily is to eat foods that have a low calorie density, or relatively few calories in comparison to their volume. These types of foods can help you feel more satisfied because you can eat larger amounts of them without exceeding your calorie limit. Foods that have a low density of calories typically contain a high percentage of water. Examples of foods with a low calorie density are fresh fruits, vegetables and whole grains. For example, one half of a grapefruit has just 39 calories, and one half cup of carrots has just 25 calories, states The Mayo Clinic. Lean protein is also a good food choice when you are trying to lose weight. Protein delays the emptying time of your stomach, so you feel full longer. Also, protein provides just four calories per gram, compared to nine calories per gram, for fats. Consuming foods that are high in fiber will also help you feel full longer, and they are generally low in calorie density. High fiber foods include whole grains, beans, and fruit.
Exercise
A regular exercise program, particularly aerobic exercise, can help increase your calorie deficit. The American College of Sports Medicine (ACSM) recommends that healthy adults perform a minimum of 30 minutes of moderate intensity aerobic exercise, five days a week. However, if you are trying to lose weight, you may have to increase the 30 minutes to between 60 and 90 minutes, states the ACSM. Examples of aerobic exercises are jogging, brisk walking, swimming and cycling. According to The Mayo Clinic, a 160 pound person jogging for an hour, at five miles per hour, burns approximately 584 calories. The same person would burn 511 calories by swimming for an hour.
References
- Centers for Disease Control and Prevention: Obesity and Overweight
- American Heart Association: Quick-Weight-Loss or Fad Diets
- National Institutes of Health: Tips for Losing Weight
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
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