If you want to lose weight quickly, it's important to watch what you eat. Weight gain occurs when the body consumes too many calories. The excess calories are stored as fat, resulting in weight gain. Eating foods that are low-calorie, healthy and positively affect your metabolism will assist in shedding unwanted pounds quicker.
Some foods positively affect your metabolism. For example, foods that contain omega-3 fatty acids increase your metabolism. Freshwater fish, such as salmon, are high in this fatty substance. Another option is flaxseed.
Monounsaturated fat is another food that affects your metabolism. This food appears to increase your basal metabolic rate, improving your ability to lose weight. Foods high in monounsaturated fat include avocados and nuts. Vegetable oils are also rich in this fatty substance.
Decreasing your calorie intake will assist with losing weight quicker. Start tracking your calorie consumption each day. Then, figure out how many calories you need to cut to reach your weight-loss goal. The fastest weight loss recommended is 2 lbs. weekly.
Since a pound of fat is equal to 3,500 calories, you need to consume 1,000 fewer calories each day. Decrease daily calories and work out to achieve this goal. For example, you might decrease daily calories by 600 and work out to burn 400 calories for a 2-lb. weekly weight loss.
When presented with a large plate of food, people eat larger portions. Measure your foods to promote quicker weight loss. Read packages to determine an appropriate serving size and measure your foods. Visual cues are another tool for eating the right portion sizes. If you're eating meat, think about eating the size of a deck of cards. A serving of fresh fruit is about the size of a tennis ball. When eating cereal or pasta, eat about the size of a hockey puck.
Fuel for Workouts
The food you eat before and after your workouts will affect your ability to burn fat. Your body uses carbohydrates during a workout. If you don't eat an hour before your workout, you won't have the necessary energy for your exercise session. Select foods that contain healthy carbohydrates, such as whole-wheat toast and peanut butter. After your workout, eat within two hours. Select foods that contain both protein and carbohydrates, such as nuts and fresh fruit.
- MayoClinic.com: Portion Control -- Downsize Portions for Better Weight Control
- MayoClinic.com: Eating and Exercise: 5 Tips to maximize your Workouts
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- "Fitness": The 10 Best Foods for Flat Abs
- American Heart Association: Which Foods Contain Monounsaturated Fats?