Although a successful weight loss plan can take considerable time and effort, there are some weight loss plans that may encourage a rate of weight loss more quickly than others. In addition to nutritional modifications, there are exercise strategies you can employ to encourage quicker weight loss. Consult a doctor before beginning any weight loss plan.
Dramatic Calorie Restriction
To lose weight, you'll need to consistently eat fewer calories than you burn. Although research from the January 2010 issue of the "Journal of the International Society of Sports Nutrition" explains that losing .5 kg, or 1.1 lb., per week is an ideal rate of weight loss, some diets suggest a dramatic calorie deficit that promotes losing more than that amount each week. While this will make you lose weight faster, losing more than .5 kg weekly can result in muscle loss, note the researchers.
Limiting Carbohydrates
Low-carbohydrate diets such as Atkins and the ketogenic diet are popular for weight loss because they tend to promote quicker results than moderate- or high-carbohydrate diets. As MayoClinic.com explains, initial, rapid weight loss on many low carbohydrate diets is due to the loss of water weight. This is because stored carbohydrates hold water, so removing them from your diet results in a reduction of held water, and thus, weight loss. However, you should aim to lose fat, not water, when dieting.
Appetite Suppression through Exercise
Although many diet plans do not include recommended workout plans, a well-designed diet for quick weight loss should include exercise. MayoClinic.com notes that exercise improves your overall health by increasing your stamina, improving your heart health and boosting your mood. In addition, exercise can increase your weight loss by burning calories and by suppressing your appetite. According to a study from the "American Journal of Physiology: Regulatory Integrative and Comparative Physiology," endurance activities may be more effective than weight training at suppressing your appetite through changes in hormone levels.
High Protein Intake
Although high protein diets are often used by bodybuilders to gain mass, they can help you lose weight quickly. Research from the May 2004 issue of the "Journal of the American College of Nutrition" explains that high protein intake increases satiety and can encourage you to eat less, resulting in quicker weight and fat loss. In addition, protein intake increases thermogenesis, or the burning of calories through metabolic tasks such as digestion and absorption, more than fat or carbohydrates.
References
- "Journal of the International Society of Sports Nutrition"; Moderate Energy Restriction with High Protein Diet Results in Healthier Outcome in Women; A.A. Mero et al.; January 2010
- Mayo Clinic: South Beach Diet
- Mayo Clinic: Aerobic Exercise: Top 10 Reasons To Get Physical
- "American Journal of Physiology: Regulatory Integrative and Comparative Physiology"; Influence of Resistance and Aerobic Exercise on Hunger, Circulating Levels of Acylated Ghrelin, and Peptide YY in Healthy Males; D.R. Broom et al.; January 2009
- "Journal of the American College of Nutrition"; The Effects of High Protein Diets on Thermogenesis, Satiety and Weight Loss: A Critical Review; T.L. Halton, F.B. Wu; May 2004
Member Comments