When you have excess weight, you are at risk for numerous health complications, such as high triglycerides, high cholesterol and diabetes. Regardless if your motivation to lose weight is to reduce these disease risks or gain back self-confidence, you need to make changes to your lifestyle. Doing this at a fast pace takes an iron will and determination. Not only do you have to make sacrifices at the supper table, but you also have to get your body moving on a regular basis.
Adjust Calories
When you want to drop pounds fast, you need to create an environment in your body that is favorable for weight loss. To do this, cut back on your daily intake. A daily reduction of 500 to 1,000 calories will cause about 1 to 2 lbs. of weight loss a week.
To find your starting point, track all the calories you currently eat for one day. Make your reduction from this number. For example, if you come up with 2,800 calories, your new intake will be 1,800 or 2,300.
Relinquish Liquid Calories
Beer, soda, sweetened tea, slushies, fruit punch and dessert coffees might all taste good, but they are also high in calories. If you keep drinking these beverages, your goal to lose weight quickly will be threatened. Your best bet is to only consume beverages that are calorie-free like water, diet soda and tea. By drinking a glass of water right before your meals, you can fill yourself up and eat fewer overall calories.
Eat Breakfast
Eating breakfast trumps skipping breakfast when it comes to losing weight fast. If you roll out of bed and step out the door without putting something in your belly, you run the risk of becoming hungry later in the morning. This can lead to a session of overeating on junk food or some other form of unhealthy fare.
Your best bet is to eat something high in fiber like oatmeal, whole-grain cereal or whole-wheat toast with peanut butter. Fiber helps fill you up and it keeps you feeling full for several hours.
Eat Healthy Snacks
Eating healthy snacks in between your meals can further help keep your appetite under control. These are intended to be small and include high-quality foods. A pear with low-fat cheese cubes is a simple and quick snack example. Try to keep your snacks in the range of 150 to 200 calories.
Do Cardio
All forms of cardio torch fat on your body when you do them on a regular basis. Aim for at least 60 minutes of cardio and choose a type that you enjoy like running, indoor cycling, elliptical training, stair climbing, kickboxing or jumping rope. To increase your caloric expenditure even more, perform your workouts interval-style. Simply alternate back and forth from a high to low intensity. Perform cardio four or five days a week.
Perform Weight Training
Weight training causes you to build muscle. By adding muscle to your body, you will increase your resting metabolic rate and burn more calories throughout the entire day. Perform exercises that target all of your major muscle groups like bench presses, shoulder presses, back rows, triceps extensions, biceps curls and leg presses. Aim for 10 to 12 reps, do three or four sets and work out two or three days a week. You can keep your heart rate elevated by taking short rest breaks in between each set.
References
- American Heart Association: Obesity Information
- CDC: Losing Weight
- "TIME": Debunking 10 Myths About Dieting; Dr. Nancy Snyderman; May 2009
- MayoClinic.com: Dietary fiber: Essential for a healthy diet; Mayo Clinic staff; November, 2009
- "The New York Times": A Healthy Mix of Rest and Motion; Peter Jaret; May 2007
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