If you struggle with overweight or obesity, it's important to shed unwanted pounds. It will decrease your risk for serious disease, such as nonalcoholic fatty liver disease, high cholesterol and stroke, the Weight-Control Information Network advises. If losing weight is a challenge, despite exercise and a healthy diet, making a few changes can help you meet your weight-loss goals. Consult your doctor before beginning any new diet or exercise regimen, and discuss your difficulties in losing weight.
Fat-Loss Foods
Certain foods can assist with losing weight. For example, those high in omega-3 fatty acids, like salmon, promote a faster metabolism, according to "Fitness" magazine. Flaxseed and walnuts are also rich in this substance. Soy is another food that promotes weight loss. Dieters who consume soy milk lose more weight than non-soy milk drinkers, "Fitness" notes. Almonds are also a good food for weight loss. They help stabilize blood sugar, which minimizes food cravings. Almonds also improve muscles contractions during your workout.
High-Volume Foods
If you're having trouble losing weight, eat more high-volume and low-calorie foods. For example, fruits and vegetables are high in fiber and volume, allowing you to feel satisfied. These foods, however, contain few calories per serving. Replace high-calorie snack foods with fruits and vegetables. Other good options include whole-grain products, low-fat dairy products and lean sources of meat.
Interval Training
If exercise isn't helping you lose weight, switch to interval training. With this exercise approach, you increase calorie burning by alternating moderate activity with vigorous activity. Start out with an activity, such as swimming at a slow pace or walking. You should break a sweat, yet be able to sing your favorite song. After a few minutes, switch to an intense burst of activity, like running or swimming laps quickly. During this type of activity, it should be difficult to speak more than a few words. Rotate between the two activities for at least 30 minutes, MayoClinic.com advises.
Circuit Training
Circuit training is another exercise approach that helps you increase calorie burning. Like interval training, you rotate between two activities. However, the activities in this case are strength training and intense cardiovascular activity. For example, start out with a strength-training activity, such as abdominal crunches. Then switch to intense cardio, such as jumping jacks. Repeat this rotation, but for each new circuit, select a new strength-training activity.
References
- MayoClinic.com; Energy density and weight loss: Feel full on fewer calories; Jan. 20, 2011
- "Fitness" magazine; The 10 Best Foods for Flat Abs; June 2006
- MayoClinic.com; Interval training; Can it boost your calorie burning power; Feb. 6, 2010
- MayoClinic.com; Exercise for weight loss: Calories burned in 1 hour; Dec. 1, 2009
- Weight-Control Information Network; Statistics Related to Overweight and Obesity; February 2010
- MedlinePlus; Tips for Losing Weight; Oct. 18, 2009
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