If you are like most other people, you want to lose weight quickly for a specific reason. Maybe a high school reunion is coming up. Or perhaps it's summer, and you want to look good in your swimsuit. It can be tempting to go on a crash diet or start an extreme exercise regimen. But the Cleveland Clinic advises that doing this can be unhealthy and ultimately cause you to regain your weight. Unless your doctor has prescribed an exceptionally low-calorie diet to jump-start a long-term weight-loss strategy, a slower and more long-term plan is the way to go.
Goals
To lose 1 lb. of fat, you need to burn 3,500 more calories than you consume. To take off weight safely, the Mayo Clinic recommends losing no more than 1 to 2 lbs. a week. It suggests eliminating 500 calories from your daily diet as a start. That will yield a 1 lb. per week weight loss. Exercise to drop the second pound. Choose an activity that allows you to burn 500 calories daily. Alternatively, exercise longer five or six days a week. You should be able to lose 20 pounds in just a couple of months.
Cardio
Cardio exercises, such as running or biking, should be done five to six days a week for 45 minutes at a time, according to the American Council on Exercise. It should be intense enough to increase your heart rate and make you sweat. If you are just beginning to exercise, start slowly by walking 20 minutes at a time, and build to more vigorous activity. Cardiovascular exercises burn the most calories and should be part of any weight-loss program.
Strength Training
Strength training should be done at least two days a week. Workouts should include exercises for every major muscle group, and each exercise should be done for at least one set of eight to 12 repetitions. Once you feel comfortable doing one set of repetitions, work your way to three sets. Once you can do three sets without straining, increase the weight. Building muscle helps boost the metabolism and signals the body to burn fat. Muscle burns more calories than fat, even when at rest. Do strength training on the days you don't do cardio for best results.
Diet
Although consuming fewer calories will help burn fat, your diet should not exclude nutrition. The U.S. Department of Health's MyPyramid website recommends lean meats, poultry, fish and nuts for protein. Fresh fruits and vegetables, whole-grain wheat and low-fat diary products are also recommended. Avoid foods that are high in fats, trans-fats and cholesterol. Foods that have lots of added salt or sugar should also be minimized. Space meals three to four hours apart to regulate metabolism.
Risks
To achieve rapid weight loss, many resort to diets that are very low in calories or start exercising several times a day. These choices are not only unhealthy, but also almost always temporary. Very-low-calorie diets cause the body to go into starvation mode, and the body slows metabolism to conserve energy. This causes the body to take calories from vital lean muscle instead of fat.
Extreme exercise programs easily result in burnout, and many give up exercise altogether, eventually regaining the weight.
Those who follow a sensible diet and exercise program keep the weight off long after the initial loss, compared with those who don't, according to the Cleveland Clinic. The National Institutes of Health's website, MedlinePlus, advises men to consume no fewer than 1,500 calories and women to consume no fewer than 1,200.
Considerations
Consult your doctor before beginning any weight-loss program. In addition to possibly giving you a specific diet, your doctor can go over your health status and advise you on exercise. Avoid the temptation to drop too many pounds right away. Focus on keeping reasonable goals that will keep you healthy and at a good weight for the long term.
References
- American Council on Exercise: Three Things Every Exercise Program Should Have
- MedlinePlus.com: Tips for Losing Weight
- ClevlandClinic.org: The Very Best Way To Lose Weight and Keep It Off
- MayoClinic.com: Fast Weight Loss - What's Wrong With It?; Donald Hensrud, M.D; November, 2009
- MyPyramid.gov; "Dietary Guidelines for Americans, 2010"; February, 2011
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