Excess body weight is a problem that affects a high percentage of Americans, about 68 percent, according to the U.S. Department of Health and Human Services. If you struggle with weight loss, the best approach to losing unwanted pounds is regular physical activity and healthy eating. However, there are a few other lifestyle changes you can make to assist with meeting your weight loss goals.
Eat Special Foods
If you don't already eat salmon, consider adding in this food twice a week. Salmon is high in omega-3 fatty acids, which has a positive effect on your metabolism, according to "Fitness" magazine. Another food to incorporate into your diet is almonds. Almonds help stabilize blood sugar, preventing cravings and overeating. The body also doesn't absorb all calories from almonds, assisting with weight loss. If you don't have high cholesterol, eating an egg a day might also assist with weight loss. This food contains the right balance of essential amino acids, aiding in muscle fiber production.
Eat High Volume Foods
Eating more food for fewer calories sounds like a weight loss gimmick. However, according to MayoClinic.com, it works. Focus on eating foods that contain high volume but fewer calories. For example, 1 cup of raisins contains 434 calories. Eat 1 cup of grapes instead and calorie intake decreases to 104. Other good options include vegetables, fruits, whole grains and lean sources of protein. Select foods that are high in fiber, which leave you feeling satisfied, without high calorie intake.
Use Interval Training
Interval training is an approach used by professional athletes to increase strength and calorie burning. However, novice exercisers can use this approach to increase fat burning. Select two different types of cardio activity. The first is a light activity, such as walking or swimming at a slow pace. The second activity is vigorous, such as jogging or swimming quickly. During moderate activity, you're sweating, but can have a conversation. Vigorous activity, however, makes it difficult to say more than a few words. Start out with the moderate activity for a few minutes, then switch to vigorous activity for a few minutes. Repeat this rotation for at least 30 minutes.
Avoid Fad Diets
Fad diets seem like an effective approach for losing weight. However, these diets aren't a long-term solution for weight loss. Fad diets require you to restrict food intake to a single food, such as grapefruit, or cut out entire food groups. Another red flag for a fad diet is promising no need to exercise. Discuss your weight loss plan with your medical provider to ensure safety.
References
- MedlinePlus: Weight Control; January 2011
- American Heart Association: Quick-Weight-Loss or Fad Diets
- MayoClinic.com: Energy Density and Weight Loss; January 2011
- "Fitness" magazine; The 10 Best Foods for Flat Abs
- MayoClinic.com; Interval training; Can it boost your calorie burning power; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
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