Gaining weight has a negative impact on both your physical and mental well-being. If you are trying to curb your disease risk and create a gorgeous, slim body, you have to make the necessary sacrifices. This means your diet has to be overhauled and you need to familiarize your body with movement. The quicker you want results, the stricter you need to be.
Calories
The calories you consume play a big role in the amount of fat you have on your body. If you eat more than you burn off, you gain weight. If you eat less than you burn off, you lose weight. The quickest way to lose pounds is to reduce calories. A daily deficit of 500 to 1,000 calories will yield about 1 to 2 lbs. of weight loss every week. Since you want fast results, aim for the higher reduction.
Water Replacement
People trying to lose weight often disregard the calories in beverages. If you are serious about dropping pounds quickly, drop the fizzy drinks, sweetened teas, alcohol and any other beverage that contains calories. Water is a much better option because it is calorie-free and it can help hydrate your body. To create a full feeling, chug a glass of water right before each meal.
Energy Density of Food
All foods have what's called an energy density. High energy density foods contain a lot of calories, but take up a small volume. Butter, cream cheese, cakes and doughnuts are examples. Low energy density foods, however, take up a lot of volume and do not contain high amounts of calories. Fruits, vegetables, whole grains, lean meats and salad greens are examples. Structure your diet predominately around low energy density foods to promote weight loss. According to MayoClinic.com, these foods help fill you up and keep you feeling full longer.
Space Out Your Meals
If you cut your calories and wait long periods between your meals, you have a tendency to become hungry. This can lead to overeating and your goal to lose weight quickly will be compromised. Your best bet is to eat five or six times a day. Prepare meals that are small and eat every two to three hours, starting first thing in the morning. This will keep your appetite under control and your energy levels high. A bowl of fruit salad with low-fat cottage cheese is a healthy meal, for example.
Aerobic Exercise
Aerobic exercise is a must if you want to lose pounds quickly. Choose a form that you like to make sure you stay motivated to work out on a regular basis. Running, walking, indoor group cycling, elliptical training, stair climbing, kickboxing and step aerobics are all efficient forms. Aim for 45 to 60 minutes of aerobic training and work out four or five days a week. To boost your caloric expenditure, perform intervals. Simply alternate back and forth from high to low intensity throughout your workout.
Lifting Weights
Lifting weights not only improves your definition, but it also builds muscle. By adding muscle to your frame, you will boost your resting metabolism and burn more overall calories. Perform exercises like pushups, lateral raises, back extensions, triceps dips, biceps curls, lunges and bicycle kicks. These exercises target all of your major muscle groups. Aim for 10 to 12 reps, do four or five sets and work out two or three days a week. To increase your caloric expenditure, take short rest breaks between sets.
References
- "Time"; Debunking 10 Myths About Dieting; Dr. Nancy Snyderman; May 2009
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- CNN Health: Slow and Steady Wins Weight-loss Race; Jean Weinberg; January 2005
- "The New York Times"; A Healthy Mix of Rest and Motion; Peter Jaret; May 3, 2007
Member Comments