Losing weight is rarely a simple and straightforward process. In fact, whether you're just starting a weight-loss program or have been working at it for years, you probably have some questions. Learning about the most common misunderstandings and obstacles you might encounter as you try to lose weight will help you get the most out of your efforts.
Why Has My Weight Loss Stalled?
As frustrating as it is, hitting a plateau is normal when you're trying to lose a significant amount of weight. As you lose weight, your body requires less energy to sustain itself, meaning your metabolism slows down. To continue losing weight, you need to cut more calories from your diet or increase your exercise level; for many people, making small changes like cutting another 100 calories or working out for 20 extra minutes every day is enough to start losing weight again. Make sure your exercise routine includes strength training a few times per week, as well, since building muscle increases your metabolism.
What Foods Can Increase My Metabolism?
Unfortunately, the power of "fat-burning foods" has been vastly overrated. There are certain foods, including chili peppers, soy-based products, green tea, garlic, ginger and grapefruit, that are believed to increase your metabolism ever so slightly. However, this increase is so small that it's not significant enough to aid in weight loss. The best weight-loss diet is one that includes a variety of foods from every food group and emphasizes nutrient-dense foods over empty sources of calories.
How Much Exercise Do I Need for Weight Loss?
The American College of Sports Medicine and the American Heart Association recommend 60 to 90 minutes of moderate-intensity cardio five days per week for people wanting to lose weight or maintain weight loss. Two strength-training sessions every week are also suggested because building muscle can help protect your body from injury and increase your metabolism.
How Can I Lose Weight Quickly?
If you want to lose weight in a short period of time, you need to step up your exercise and diet efforts. Do 60 to 90 minutes of high-intensity exercise every day, and cut 500 to 1,000 calories from your daily diet; just make sure not to eat fewer than 1,200 calories if you're a woman or 1,500 if you're a man, advises Harvard University, since this can prevent your body from getting the nutrients it needs. A strict regimen like this can work well if you need to lose weight for a special occasion, but keep in mind that you will gain back the lost pounds once you stop following the plan.
Will Skipping Meals Help Me Lose Weight?
While you should be cutting calories to lose weight, skipping meals isn't the best way to go about it. Doing so leaves you hungry, which makes it much more likely that you'll binge on whichever foods are closest at hand. Instead, eat frequent small meals throughout the day so you stay satisfied and avoid feelings of extreme hunger.
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