Successful weight loss campaigns are typically the result of realistic weight loss goals. Rapid weight gains usually follows closely on the heels of rapid weight loss. When weight loss is done in a healthy, progressive manner, the body's propensity to burn excess fat is enhanced. Focusing on losing 1 to 2 pounds per week should aid in the goal of losing 4 lbs in a two to three week time-span.
Step 1
Focus on creating a caloric deficit, known as a negative energy balance. A negative energy balance means the body is burning more calories than it is consuming or storing. It takes a deficit of 3,500 calories to lose a single pound. Consume 500 calories fewer than you use each day to lose a pound a week. Eat smaller meals every three to four hours. Limit alcohol to avoid empty calories.
Step 2
Eat natural, whole foods that have little or no processing. Increase fruit and vegetable intake. Ingest these foods as close to their natural states as possible. Doing so preserves the natural vitamins and minerals common to these foods.
Step 3
Create a calorie deficit by reducing fat in your diet. Limit red meat consumption to no more than three times per week. Trim all visible fat from meat, chicken and fish. Skinless white meat of chicken and turkey are healthier options. Avoid frying foods to minimize intake of saturated and trans fats. Eliminate processed lunch meats such as bologna and salami due to their high fat content. Monitor and minimize the amount of oil, butter, margarine and sour cream you add to your food.
Step 4
Increase physical activity to speed up achieving a negative energy balance. Exercise can contribute to the reduction of 500 calories per day. Perform cardiovascular exercise on most days of the week for 30 to 60 minutes. Maintain intensity levels between 50 to 75 percent of maximum output. Vary workouts by incorporating interval training, bouts of high-intensity intervals followed by periods of rest. Weight train two to three times per week on nonconsecutive days. Trained muscles can utilize fat as a source of energy in resistance training. Use weights that are heavy enough to present a challenge to the working muscle. This will increase muscle hypertrophy or growth. The more lean muscle you have, the more fat and calories you burn.
Tips and Warnings
- Avoid skipping meals to lose weight. The less the body is fed or fueled, the more it uses other substances for energy. Retaining fat is the body's defense mechanism against starvation. Unprocessed or refined grains have a higher content of fiber and phytochemicals that provide myriad benefits to the body. Fiber assists with the removal of waste products from small intestines that can contribute to efficient weight loss
- Obtain medical clearance from a physician before engaging in an exercise regimen.
References
- NSCA's Essentials of Personal Training; Roger Earle and Thomas Baechle; 2004
- Sports and Fitness Nutrition; Robert Wildman and Barry Miller; 2004
- Physical Activity and Long-Term Maintenance of Weight Loss; N.P. Pronk and R.R. Wing; 1994
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