If you're fighting weight gain, you have something in common with two-thirds of American adults, according to the U.S. Department of Health and Human Services. Losing the weight, however, is important to preserving your health, reducing risk for high blood pressure, cancer and stroke. Setting realistic weight loss goals and making a few lifestyle changes will help you speed up your weight loss.
Realistic Weight Loss Goals
A slow and steady approach to weight loss is the best, according to MedlinePlus. A healthy weight loss goal is about 1 to 2 lbs. a week. Talk with your health care provider about a healthy goal for your situation. Losing 1 to 2 lbs. weekly requires burning about 500 to 1,000 daily calories. Combine exercise and diet changes to reach this goal.
Body Weight and Exercise
Your ability to burn calories depends on body weight. Typically, the more you weigh, the more calories you burn during your workout. For example, a person who weighs 260 lbs. burns 436 calories an hour during water aerobics, according to MayoClinic.com. A person who weighs 160 lbs. burns 292 calories during an hour session of the same activity. As you lose weight, you need to work harder for continued weight loss. Selecting more challenging workouts will help you accomplish this. For example, running, inline skating and playing racquetball all burn over 500 calories an hour for a 160 lb. person.
Cutting Calories
Cut calories and increase weight loss by selecting foods that contain fewer calories per serving and have higher volume. For example, fruits and vegetables are low in calories and high in fiber, allowing you to feel satisfied. Lean sources of protein, such as white meat poultry without the skin, are another option. Select no-fat or low-fat dairy products to further reduce caloric consumption. When you consume fat, select healthy sources high in monounsaturated fats, such as almonds and olive oil.
Tips for Faster Weight Loss
Another way to speed up your weight loss is by eating foods that promote weight loss. For example, eat products made from whole soybeans. Dieters who consume soy milk, rather than traditional cow milk, lose more weight, according to "Fitness" magazine. Another food to eat is salmon. Salmon is high in omega-3 fatty acids, which contribute to a more efficient metabolism. Almonds and berries are also good choices, aiding in better muscle contraction.
References
- "Fitness"; The 10 Best Foods for Flat Abs; June 2006
- Mayo Clinic; Interval training: Can It Boost Your Calorie Burning Power; February 2010
- Mayo Clinic; Energy Density and Weight Loss; Feel Full on Fewer Calories; January 2011
- Mayo Clinic; Exercise for Weight Loss; December 2009
- Weight-control Information Network; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; October 2009
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