Losing weight is an important step to reducing risk for major disease, such as coronary heart disease, hypertension and stroke, according to the National Institute of Diabetes & Digestive and Kidney Diseases. If you want to increase weight loss, it's time to change your approach. The healthiest way to lose weight is through healthy lifestyle changes, such as diet and exercise. Increasing the intensity of your activity and monitoring calories carefully can help you meet your weight-loss goals.
Weight Loss Goals
If you want to increase weight loss, set a weekly weight-loss goal. A healthy goal is about 1 to 2 pounds weekly, according to MedlinePlus. One pound of weight contains about 3,500 calories. For each pound of fat you want to lose weekly, you need to burn 3,500 calories. For example, if you want to lose 2 pounds of weight weekly, you need to burn 7,000 calories weekly, which is about 1,000 daily calories.
Healthy Foods
Another option for increasing weight loss is decreasing calorie consumption. For example, decrease your daily calorie consumption by 600 and workout to shed 400 calories daily for a 2-pound weekly weight loss. Choose foods that contain high nutritional value with fewer calories. For example, switch to fresh fruits and vegetables instead of your favorite high-calorie snack. Select whole grains, which are high in fiber. Lean protein and low-fat diary are a couple more options.
Portion Control
Promote faster weight loss by monitoring portion sizes carefully. If you aren't watching portion sizes, you might be consuming more calories than you think. Use visual cues to make estimating portion sizes easier. For example, the next time you eat pasta, think about eating a portion about half the size of a baseball. An ounce of cheese is about the size of your thumb. A serving of protein is about the size of your palm. When eating peanut butter, eat a portion about the size of a ping-pong ball, recommends the American Dietetic Association.
Circuit Training
You need at least 30 minutes of activity daily for weight loss, according to MayoClinic.com. Increase calorie burning during your workouts with a circuit-training approach. With circuit training, you rotate between vigorous activities and toning movements. For example, start out with a strengthening activity, such as push-ups. Then, switch to a vigorous cardio activity, like jumping jacks. Repeat this pattern; however, select a new strength-training exercise during each circuit.
References
- "Fitness Magazine"; Circuit Training Workout: Burn 30 Percent More Calories; Liz Neporent
- American Dietetic Association: Portion Control Tips; Andrea Giancoli MPH, RD; April 2010
- MayoClinic.com: Interval training: Can it Boost Your Calorie Burning Power?; February 2010
- MayoClinic.com: Exercise for Weight Loss; December 2009
- National Institute of Diabetes and Digestive and Kidney Diseases: Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus: Tips for Losing Weight; October 2009
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