Approximately two-thirds of American adults are either overweight or obese, according to the U.S. Department of Health and Human Services. If you want to lose weight quickly without diet modifications, set healthy weight loss goals that include physical activity. The quickest weight loss recommended by MayoClinic.com is 1 to 2 lbs. weekly.
Burning Calories
If you aren't making changes in your calorie intake, you need to use physical activity to burn fat. Weight gain occurs when the body's energy intake is out of balance. This means that your body isn't using all of the calories that you consume. Calculate your calorie-burning needs by setting a weight loss goal. A pound of body fat is equal to 3,500 calories. Therefore, to lose 2 lbs. of body fat weekly, you need to burn 1,000 calories daily through physical activity. For a 1 lb. fat loss, you need to burn 500 calories daily.
Best Cardio Activities
Novice exercisers need to select moderate activities to burn calories, such as walking or water aerobics. Walking at a pace of 3.5 mph burns 277 calories an hour for a 160 lb. person, according to MayoClinic.com. Water aerobics burns 292 calories an hour. As you get stronger, it's important to select vigorous activities to increase your calorie burning and speed up weight loss. For example, swimming laps increases calorie burning to 511 calories an hour and running burns 986 calories an hour. Discuss a healthy activity level with your doctor.
Building Muscle
Another important tool for losing weight without a formal diet is regular strength-training sessions. Strength training doesn't just create a firmer body, it causes fat burning. You burn calories during your workout session and continue to burn more calories throughout the day. Strength training also decreases your risk for joint injury and sharpens focus. Target your major muscle groups using your own body weight, resistance tubing or free weights.
Fad Diets
Many fad diets promise quick weight loss without a special diet. However, there isn't a magical diet pill or supplement that burns fat, according to the American Dietetic Association. Avoid fad diets to keep weight off long term. Red flags for fad diets include no need to exercise and the promise of rapid weight loss within a short period of time. Discuss any potential weight loss program with your medical provider.
References
- MayoClinic.com: Exercise for Weight Loss
- American Dietetic Association: Staying Away from Fad Diets
- U.S. Department of Health and Human Services: Statistics Related to Overweight and Obesity
- MayoClinic.com: Fast Weight Loss: What's Wrong With It?
- Medline Plus: Tips for Losing Weight
- MayoClinic.com: Strength Training: Get Stronger, Leaner and Healthier
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