More than two-thirds of American adults are considered overweight or obese, according to the American College of Sports Medicine. And though you didn't gain the weight overnight, you probably want quick results when trying to lose it. Health and fitness professionals advise losing weight slowly and consistently to be safe and keep the weight off. However, you can make some changes that are healthy and can show progress within two weeks' time. Consult your doctor before beginning any new diet or exercise regimen.
Increase Water Intake
Your body is made up of mostly water, but many people do not drink enough of it and walk around dehydrated without ever knowing it. If you are thirsty, you are already dehydrated. Health professionals, including those at MayoClinic.com, recommend 64 ounces of water each day. If you exercise and/or sweat a lot, you need to increase this amount. Drinking water will help you release excess body fluids because you are taking in adequate amounts. This can result in a quick weight loss and leave you less bloated.
Increase Physical Activity
All physical activity burns calories, and burning calories promotes weight loss. If you are currently not exercising, start with as little as 20 minutes of walking per day. If you are already exercising, increase the duration and intensity to burn more calories. You can also change your activities to challenge your body more and cause it adapt. The American College of Sports Medicine recommends accumulating 225 to 420 minutes per week of moderate- to high-intensity exercise to promote significant weight loss.
Modify Carbohydrate Intake
You may be getting more carbohydrates than you need --- and perhaps not eating the best kinds of carbs. This nutrient is essential for your health and wellness, however, so don't cut it out completely from your diet. Instead, avoid processed and sugar-laden carbs and consume whole grains and fresh fruits and vegetables. Aim for 40 to 50 percent of your total caloric intake to be healthy carbohydrates, dietitian Nancy Clark recommends in her book "Nancy Clark's Sports Nutrition Guidebook."
Lower Fat Intake
Most people consume more fat than they need in their diet, and it is often in the form of saturated fat, which increases your risk of heart disease. To lower your fat intake, consume lean sources of protein, such as poultry without the skin, fish and low-fat dairy products. Bake or grill your food whenever possible. Switch out the butter and vegetable oil and replace with olive, canola or nut oils that are heart-healthy. Keep your fat intake to 10 to 20 percent of your total calories, and protein between 15 and 30 percent.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- MayoClinic.com: Fast weight loss: What's wrong with it?; Donald Hensrud, M.D.; Nov. 20, 2009
- MayoClinic.com; Water: How much should you drink every day?; April 17, 2010
Member Comments