Overweight and obesity issues occur when the body experiences an energy imbalance. This means your body consumes too many calories, storing the excess as fat. Lose weight by using diet and exercise to burn more calories than you need. When this happens, the body is forced to use the fat stores, which causes weight loss.
Foods to Eat
A healthy diet is an effective tool for weight loss. Selecting foods with the least calories and most nutrition will increase weight loss. For example, eating almonds creates better muscle contractions, boosting the efficiency of your workouts. Foods that contain omega-3 fatty acids, such as walnuts, salmon and flaxseed improve your metabolism. And eating soy products appears to increase weight loss, according to "Fitness" magazine. Avoid foods that are high in saturated and trans fats.
Portion Control
It's possible to overeat without knowing it. Not measuring foods allows this to happen. Controlling your portions means that you're either measuring out foods or using visual cues to ensure you aren't overeating. Visual cues are an option for eating out. For example, a cup serving is about the size of your fist. A protein serving is the size of a cassette tape. And, an ounce of cheese is the size of two dice. When eating nuts, think about consuming the size of 1-½ golf balls.
Effective Workouts
Select workouts that increase your ability to burn calories. Interval training is an effective approach, combining light activity with vigorous activity. For example, you jog for a few minutes and switch to fast bursts of running. Another approach is circuit training, which alternates muscle strengthening with cardio activity. For example, complete leg squats and switch to jumping jacks for a few minutes. With circuit training, you choose a new strength-training exercise for each interval. Aim to complete 30 minutes of cardio activity most days of the week.
Diet Supplements
If diet and exercise aren't helping with weight loss, diet pills are an option. Select a diet pill carefully. Some diet pills don't work while others are dangerous. One option is diet pills that work to block fat absorption in the intestines. Another type of diet pill that appears effective and safe is conjugated linoleic acid, according to MayoCllinic.com. This pill claims to reduce body fat and promote muscle growth. Always discuss taking diet pills with your doctor first.
References
- Fitness magazine; The 10 Best Foods for Flat Abs
- American Dietetic Association; Portion Control Tips; Andrea Giancoli MPH, RD; April 2010
- Mayo Clinic; Interval Training; Can It Boost Your Calorie Burning Power; February 2010
- Mayo Clinic; Exercise for Weight Loss; December 2009
- Mayo Clinic; Over-the-Counter Weight Loss Pills; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
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