Figuring out the ins and outs of losing weight can be tricky. While the process does come down to a simple equation of burning more calories than you consume, it can be complicated to figure out the best ways to go about doing that. It's important to arm yourself with the right weight-loss information so you're able to debunk dieting myths and achieve your goals through sound strategies. Consult your doctor before beginning any weight-loss program and for suggestions specific to your condition.
How Fast Should I Lose Weight?
It's common to have lofty goals when it comes to weight loss, and people often hope to see a quick reduction in body fat once they start a diet. However, weight loss should be kept to 1 to 2 pounds per week, the University of Maryland Medical Center recommends. Losing weight slowly allows you to go about the process in a healthy manner rather than following a gimmick or fad diet. Learning how to eat properly and exercise regularly can help you to make healthy lifestyle changes that will allow you to keep your weight down for the rest of your life.
Should I Skip Meals to Lose Weight?
Skipping meals may appear to be a logical, effective way to consume fewer calories, but this tactic can actually slow your metabolism and cause you to overeat. A more effective strategy is to eat five or six small meals per day, "Women's Health" magazine reports. Eating regularly throughout the day can help to avoid a feeling of being famished or starving, which can often lead to poor food choices. Additionally, consuming food every two to four hours can help to keep your metabolism running smoothly, your appetite in control and your energy levels elevated.
How Can I Lose Those Last 5 Pounds?
It can be frustrating when you've finally reached those last 5 pounds and all of a sudden your weight loss comes to a halt. Plateaus are common when dieting, and often the closer you are to your weight goal, the harder it can be to keep losing. As you drop weight, your body requires fewer calories, which can be difficult to do if you're already consuming a minimum amount. "Fitness" magazine recommends swapping your weekly weight-loss goals for monthly goals. For example, rather than continue to try to lose 1 or 2 pounds per week, go for 2 pounds per month.
How Can I Increase My Metabolism?
Your metabolism --- the amount of energy, or calories, your body burns to function --- is a key to weight loss; thus, increasing it can help you to drop pounds. One of the most effective methods for increasing the rate that your metabolism burns calories is through strength training and boosting the amount of lean muscle mass on your body. Aim particularly to strengthen the larger muscle groups, such as, your legs, glutes, core, back and chest to increase your body's lean mass.
References
- University of Maryland Medical Center; Common-Sense Strategies to Long-Term Weight Loss; Michelle Murray; Jan. 27, 2011
- "Women's Health" magazine; The Abs Diet: Eat More, Weigh Less; Feb. 10, 2009
- "Fitness" magazine; Why Can't I Lose the Last 5 Pounds?; Bethany Gumper; September 2009
- "Fitness" magazine: How to Stop Metabolism Slowdown
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