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Easy and Fast Weight Loss Programs

Jun 14, 2011 | By Solomon Branch
Easy and Fast Weight Loss Programs
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If you are looking to lose weight, it can be tempting to try and lose it as fast as possible. Although it is technically possible to lose up to 15 to 20 lbs. per week, it is recommended to lose no more than 1 to 2 lbs a week, according to Dr. Donald Hensrud at MayoClinic.com. Eating healthy foods, exercising and watching calories are the best way to do this, and will help you lose weight and keep it off in the long- term. Consult with a doctor before beginning any weight-loss regime. If you are obese, a doctor may prescribe a very low calorie diet for more rapid weight loss.

Calories

In order to lose 1 lb. of fat, you need to expend 3,500 more calories than you consume. Even without exercise, you can lose 1 lb. a week if you drop 500 calories a day, according to MayoClinic.com. There are many online tools available that show the calories consumed in various exercises, as well as how many calories are in various foods. Use these tools for more precise counts of caloric intake and keep a written journal. This will help you to focus and be more aware of your choices throughout the day. Remember the simple rule that to lose weight you need to take in fewer calories than you consume.

Exercise

Any type of aerobic physical activity, such as running or biking, will assist in increasing muscle tissue which will burn more calories, according to Medlineplus.com. A combination of aerobic exercise at least three to four times a week for 30 minutes at a time, and two days a week of strength training will benefit your cardiovascular system and build muscle. If you are in better shape, do aerobic exercise up to 30 minutes at a time, four to five times a week. Start by walking 15 to 30 minutes a day if you are just beginning an exercise program, then build up to more vigorous exercise.

Diet

Eat healthy foods that are low in fat and carbohydrates. Consume lean meats, fresh fruits, vegetables and low-fat dairy products. Include whole grains, poultry, fish, beans, eggs, and nuts as well. Avoid foods that are high in fat and sugar. Eating healthy not only keeps your calorie count lower, it also gives you the proper nutrients that are not available in junk-food.

Water

Drink plenty of water throughout the day, especially before and after exercising. Drinking water gives you that full feeling that can prevent you from snacking. Drinking water before meals has been shown to reduce the amount of calories consumed during the meal, as well a improve the metabolism.

Sleep

Get regular sleep. Getting eight to 10 hours of sleep a night helps balance your stress and hormone levels. If you don't get enough sleep, the hormones that influence hunger, ghrelin and leptin, get out of balance. Ghrelin is the hormone that causes you to get hungry and when you don't get enough sleep, the levels rise and lead to overeating. Leptin is the hormone responsible for appetite-suppression. Lack of sleep causes Leptin levels to be lower, which in turns leads to the feeling that you haven't eaten enough. The extra stress from lack of sleep can also increase your appetite.

References

Article reviewed by Melanie Zoltan Last updated on: Jun 14, 2011

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