Avoid investing in products and programs that allegedly help you quickly lose weight without exercising more and eating healthier. Unsupported claims can throw you off track, tempting you to avoid using a more serious and effective way to lose weight with traditional diet and exercise.
The Reality
Many "get thin quick" programs prey on people who think they can reach their goal weight without making a serious commitment to a healthy lifestyle. The ones that seem to work often require you to dramatically cut back your intake of calories, causing you to lose mostly water weight and increase your risk of health problems such as gallstones. In reality, 1 to 2 lbs. of weight loss per week is about as high as you should go if you want to maintain the results, according to the Mayo Clinic. This means you have to eliminate or burn 500 to 1,000 calories per day.
Calories In
The most effective way to cut back on calories is to limit your intake of foods rich in fat and added sugars. Avoid unhealthy snack and soda, and increase your consumption of plant-based foods. Each meal should contain about 2 to 3 oz. of whole grains, 1 to 2 cups of fruit and vegetables and only 1 to 2 oz. of meat or meat alternatives, according to the American Academy of Family Physicians. Since fat is high in calories you should cut back on saturated fats, which are found mostly in animal-based foods such as beef and whole fat milk. Instead, emphasize heart-healthy unsaturated fats from foods such as fish, nuts, nut butters, seeds and avocados.
Calories Out Exercise In
Although diet alone can result in weight loss, upping your daily physical activity will give you the weight loss edge. For example, you will lose about 1 lb. per week if you cut 500 calories from your diet each day, but you will lose an average of 1-½ lbs. every week if you burn off another 250 calories per day. Get 30 minutes of moderate-intensity exercise in your daily routine, but be open to doing 60 to 90 minutes per day. Moderate-intensity exercises such as power walking, elevates your pulse and breath rate. However, when exercising at a moderately intense pace you should still be able to talk in short sentences without needing to pause for breath. Because having more muscle mass helps you burn calories faster, you'll also benefit from including at least two days per week of strength training. Commit 20 to 30 minutes each session and include exercises that work all major areas of your body.
Clinical Methods
If you are an obese adult with a weight-related health problem, you may be a candidate for a doctor-supervised very-low-calorie diet of about 500 to 800 calories per day, according to the Weight-control Information Network. This diet is designed to help you quickly reduce your risk of further health problems and give you a running start on your future diet and exercise plan. Don't try this diet without your doctor's recommendation. Its benefits only outweigh its risks if its limited food options or meal replacement shakes are nutritionally balanced.
References
- Centers for Disease Control and Prevention: Losing Weight
- Weight-control Information Network: Weight-loss and Nutrition Myths
- American Academy of Family Physicians: What it Takes to Lose Weight
- Mayo Clinic: Metabolism and Weight Loss
- Mayo Clinic: Fast Weight Loss: What's Wrong with It?
- Weight-control Information Network: Very-Low-Calorie Diets
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