With all the diet and fitness infomercials on television promising fast, easy weight loss, it is amazing that obesity is one of the biggest health problems in the United States. Americans want things fast and easy, and the formula for weight loss is simple: Take in fewer calories than you burn and you will lose weight. Still, there are ways to make losing weight easier and faster, too. Consult your doctor before beginning any new weight-loss program.
Keep a Food and Exercise Diary
Eating less and exercising more will typically result in weight loss. People consistently underestimate how many calories they eat and overestimate the amount of exercise they get. Keep a food and exercise diary for a week before you make any changes, the Mayo Clinic suggests, writing down every bite you take in and every step you take. Once your baseline is calculated, you need to create a 3,500-calorie deficit for a each pound you wish to lose.
Increase Your Metabolic Rate
Basal metabolic rate refers to the number of calories your body burns while at rest --- usually about 60 to 75 percent of the average person's daily intake, the Mayo Clinic reports. Metabolic rate can be influenced by anything that causes your body to regulate your core temperature. Drinking 16 ounces of cold water before meals, eating spicy or caffeinated foods and beverages or exercising all force the body to work harder to maintain normal temperature.
Build Muscle Mass
Increasing muscle mass is one of the best ways to lose weight. A pound of muscle burns more calories and takes up less room than a pound of fat. Fitting in at least three 20-minute sessions of resistance training weekly is the best way to build muscle. This is particularly true for those reaching middle age, when humans begin to lose muscle mass. This loss of muscle is one of the reasons people in their mid-30s and 40s begin to gain weight without changing their eating habits.
Avoid Processed Foods
The modern diet relies too heavily on refined, highly processed foods. These foods are often salty, sugary or fatty. Eating them regularly will not only result in weight gain, but can increase risks of cancer, diabetes and high blood pressure. The American Institute for Cancer Research suggests eating meals of which two-thirds, or more, comes from vegetables, fruits, whole grains or beans and a third or less comes from animal protein. This ratio gives your body the nutrients it needs to feel satisfied without the spikes and drops in blood glucose levels that can result from a diet heavy in processed foods.
References
- Mayo Clinic; Weight-Loss Goals: 10 Tips for Success; Aug. 12, 2010
- Mayo Clinic; Metabolism and Weight Loss: How You Burn Calories; Oct. 6, 2009
- "Good Housekeeping" magazine: The Best Ways to Lose Weight
- American Institute for Cancer Research: The New American Plate: How it Works: Proportion and Portion Size
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