Weight loss tends to be a slow process, and that can be frustrating. According to the Centers for Disease Control and Prevention, it's healthiest to lose a maximum of 2 pounds per week, but at times it can be a challenge to even reach that figure. If you're willing to commit to making some lifestyle changes, however, you can choose to focus on a few that are likely to speed up your progress.
Vigorous Exercise
Moderate exercise is excellent for helping you stay in shape and for encouraging weight maintenance, but unless you're completely sedentary, it isn't likely to help you achieve quick weight loss. But vigorous exercise can pump up your calorie burn and intensely challenge your body, leading to more rapid changes. To lose a pound, you need to burn or save 3,500 calories. According to MayoClinic.com, running on a stair treadmill and kickboxing both burn close to 700 calories per hour for a 160-pound person, so doing one session of either every day can help you burn one additional pound per week.
Interval Training
If you're out of shape or just beginning an exercise plan, you may not be up for long periods of intense exercise, in which case interval training is a viable alternative to accelerate your weight loss. Interval training calls for alternating periods of moderate or mild exercise with bursts of vigorous, challenging activity, even if the bursts are only 30 to 60 seconds long. Jumping rope and running in place are two high-impact choices for interval bursts. MayoClinic.com reports that interval training burns more calories than traditional workout sessions, no matter how long your bursts of intense activity are.
Energy Density
Foods high in calories and fat are considered to be "energy-dense," but foods on the opposite end of the spectrum have low energy densities and are ideal for weight loss. MayoClinic.com defines a food with low energy density as having a high water and fiber content but a low net calorie content. Because of that combination, low energy-dense foods can fill you up effectively and help you reduce your total calorie intake, leading to quicker weight loss. Try fresh fruits and vegetables, nonfat dairy products, skinless poultry and whole grains.
Considerations
There's a reason the CDC recommends that most people cap weight loss at 2 pounds weekly: People who lose more than that aren't as likely to keep the weight off as time goes on, proving that there are benefits to moderately paced progress. Still, if you use healthy and sustainable methods to drop the pounds, your chances of keeping them off increase. To further elevate your likelihood of quick weight loss success, speak with your doctor before beginning any workout or diet plan.
References
- CDC.gov: Healthy Weight -- Losing Weight; January 4, 2011
- MayoClinic.com: Exercise for Weight Loss -- Calories Burned in 1 Hour; December 1, 2009
- MayoClinic.com: Interval Training -- Can It Boost Your Calorie-Burning Power?; February 6, 2010
- MayoClinic.com: Energy Density and Weight Loss -- Feel Full on Fewer Calories; January 20, 2011
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