With obesity rates on the rise in America, there is a greater urgency to lose weight fast. However, when the need to lose weight quickly overlooks losing weight safely and effectively, it often results in people regaining the weight. Weight loss takes time and effort. There is no quick fix to achieving long-term lasting weight loss except through healthy eating and regular exercise.
Weight Loss
Weight loss occurs when more calories are burn than are consumed. This means there must be a reduction in caloric intake and an increase in physical activity. It is safe to lose one to two pounds of body fat a week, any more than that will increase your chances of regaining the weight. One pound of fat weight is equivalent of 3,500 calories. Creating a caloric deficit of 500 calories a day will result in a one pound weight loss a week. The most effective way to do this is my decreasing your caloric intake by 250 calories a day and by burning 250 calories a day through exercise.
Diet
When beginning a weight loss program, it is essential to know how many calories you are currently taking a day. Create a food log and track what and when you are eating to determine how many calories you are consuming. Replace any processed foods high in sugar, salt, saturate fat or trans fat with fresh, natural foods such as fruits, vegetables, whole-grains, lean protein, low-fat dairy, plant oils, nuts and seeds. These nutrient rich foods will help control your appetite and provide a number of health benefits. Additionally, pay attention to portion sizes and eat five to six small meals daily instead of two or three larger meals.
Aerobic Exercise
Aerobic exercise is necessary to burn calories for weight loss to occur. The minimum recommendation for aerobic exercise is 30 minutes five days a week at a moderate-intensity, according to the American College of Sports Medicine. However, depending on your fitness level and amount of weight you have to lose, 60 to 90 minutes a day may be necessary. Moderate-intensity exercise includes activities such as brisk walking, ellpitcal, jogging, cycling or swimming. It is important to find an activity you enjoy doing and can continue with for a long time, so you that you are able to keep the weight off.
Strength-Training
Strength-training is necessary for weight loss and weight maintenance because it increases lean muscle tissue. As you increase the amount of muscle you have, you will also increase your resting metabolic rate, according to the American Council on Exercise. As a result, you will burn more calories throughout the day, thus helping you lose weight. Aim to strength-train at least twice a week targeting all major muscle groups for one to two sets of 12 to 15 repetitions per exercise.
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