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Methods to Losing Weight Fast

Feb 7, 2012 | By Rose Erickson
Methods to Losing Weight Fast
Photo Credit George Doyle/Stockbyte/Getty Images

According to the American Heart Association, approximately 60 to 70 percent of people in the United States are obese or overweight. Carrying those extra pounds can contribute to serious health problems such as high blood pressure, heart disease, diabetes and stroke. Fortunately, it is possible to lose weight quickly with a few adjustments to your nutrition and fitness habits.

Eliminate 500 Calories a Day

Reduce your caloric intake by about 500 calories every day. This will help you shed about 1 to 2 lbs. every week. Eliminate extra calories by eating off of 7- to 9-inch plates rather than the traditional 10- to 14-inch. This way, you can eat everything on your plate without the extra calories. You can also reduce portion sizes by removing one-third of the food from your plate. This is especially ideal if you eat out where the portion sizes are generous.

Drink Only Water

Try to drink only water throughout the day. Juice, smoothies, energy drinks and soda pop can contain more than 100 calories per serving. In addition, they are often times high in carbohydrates and sodium, which cause your body to retain water and bloat. Water has no calories, carbohydrates and little sodium. It also helps to boost your metabolism and flush out your water weight. If you do not enjoy the taste, add lemon, lime or mint leaves.

Be Active 30 Minutes a Day

Get exercise for at least 30 minutes a day. Although you can do any exercise that gets your heart pumping fast, cardiovascular exercises that involve multiple muscle groups at the same time can burn more calories and fat. Consider boot-camp style workouts, kickboxing or indoor cycling. If you do not have time or are not physically able to participate in exercise routines such as these, a daily 45-minute brisk walk can also help you lose weight quickly.

Add Intervals and Plyometrics

Incorporating interval training and plyometrics into your workout can help you to burn extra calories, improve your fitness level and can keep you from getting bored with your routine. You don’t have to do any difficult moves, just increase the intensity or speed of your exercise. For example, if you are jogging, add short bursts of sprinting between certain trees or houses. You can also add skips, hops, or squats to boost the difficulty.

References

Article reviewed by Helen Covington Last updated on: Feb 7, 2012

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