Internet ads for slimming pills and crash diets often promise to help you lose a few pounds quickly in order to fit into a dress or swimsuit, although doctors typically discourage rapid weight loss because it is harmful and ineffective. Aerobic exercise is the best method to help you lose a pound quickly. Recognize what aerobic activity is likely to be easiest for your health condition in order to downsize safely. Obtain your doctor's permission before starting any exercise to reduce fat.
What It Takes to Lose a Pound
Successful weight loss starts with monitoring your caloric intake to ensure you burn more calories daily with aerobic exercise than you consume. A pound of fat is equivalent to around 3,500 calories, so if you burn away 500 calories more each day than you take in through eating or drinking, you'll likely meet your goal after a week of exercise.
Easiest Aerobic Activity
While weightlifting workouts are ideal for building muscle, trainers consider aerobic activity the preferred method to build your heart strength and burn the largest amount of calories for weight loss. Aerobic exercise makes you breathe faster and requires extra effort from your cardiovascular system as your arms and legs move continuously.
While no aerobic method is suited for every health condition, brisk walking is the easiest and most convenient activity for the majority of people. A walking workout is low-impact, which minimizes your injury risk, and can be performed without a gym membership during the day or night in your neighborhood, on the beach or at the mall without the need for expensive equipment.
How Much You'll Need
Health experts usually recommend walking for 30 or 45 minutes on most days when possible, although several shorter walks of 15 to 20 minutes at different times of the day are also effective to help you lose a pound. Start at a slow pace until your muscles are warm, especially if you haven't performed aerobic exercise in the past, and progress to a faster pace as appropriate.
You'll burn more calories the faster you walk, although exercising so strenuously that you can't speak clearly elevates your chance for an accident. Some coaches require athletes to walk at a moderate pace up stairs in order to burn calories twice as quickly as walks that take place on a sidewalk or other flat surface.
Ensure You Meet Your Goal
While walking is an easier, but effective, form of aerobic exercise, your ability to lose weight is hindered by a diet that includes fried foods and sugary desserts, which are loaded with calories. Complement your aerobic routine with nutritious, low-calorie options like non-fat dairy products, vegetables and fish, as well as fruits and whole grains to ensure you see positive results when you step on the scale.
References
- Fitness.gov: Exercise and Weight Control
- Cleveland Clinic: Aerobic Exercise
- MayoClinic.com: Fast Weight Loss: What's Wrong With It?; Nov. 20, 2009
- Harvard Medical School: Walking: Your Steps To Health
- Cleveland Clinic: What Is the Best Type of Aerobic Exercise?
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons To Get Physical; Feb. 11, 2011
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