Excess fat often causes people to take drastic action --- getting surgery, fasting or trying fad diets and taking unproven supplements. All of these might lead to fast weight loss, but they can be risky. A more healthy approach involves patience and long-term changes to your lifestyle. Even though you may not be resorting to extreme measures, it is still a good idea to discuss your weight-loss plan with your doctor before starting.
Cut Calories
The body needs fuel to function. You get this fuel from the calories you consume. If you eat just enough food to perform daily functions, you will be in calorie balance. If you eat more than you need, you will have a caloric surplus and gain weight. To make your body use stored fat for energy, you have to create a caloric deficit by cutting your daily intake. A daily reduction of 500 to 1,000 calories will lead to about 1 to 2 lbs. of weight loss weekly. To find your starting intake, spend three days to a week tracking all the food and liquid calories you consume. Gradual weight loss leads to a higher success rate when it comes to keeping weight off, according to the Centers for Disease Control and Prevention.
Increase Your Intake of Low-Energy-Density Foods
Low-energy-density foods are high in volume but low in calories. As an added benefit, they are typically loaded with vitamins, minerals and nutrients. Basing your diet around these foods --- fruits, vegetables, whole grains, lean meats and low-fat dairy products --- will fill you up for fewer overall calories, MayoClinic.com reports.
Keep Your Appetite Stabilized
Skipping meals is a trick of the trade to spare calories when it comes to losing fat. Unfortunately, this plan can backfire when you become ravenous and overeat. A better approach is to schedule healthy snacks into your eating plan to keep your appetite under control. Aim to have a snack two to three hours after each primary meal. The goal is to eat just enough food to take the edge off your hunger. Generally, a 100- to 200-calorie snack will work. Low-fat cottage cheese with berries mixed in is a healthy snack option.
Flush Your System
Water is a zero-calorie beverage that helps flush toxins from your system, hydrate your body and fill you up when you drink it with meals. Use water in place of soda, alcohol, sweetened teas, slushies and any other beverage that contains calories.
Move Your Body Repetitively
Cardiovascular exercise causes repetitive movement of the limbs for an extended period of time. This, in turn, burns fat throughout your entire body. The type you choose does not matter. The most important thing is that you enjoy what you do and work out on a regular basis. For effective weight-loss results, the American College of Sports Medicine recommends 60 to 90 minutes of physical activity at least four or five times a week.
Perform Weight Training
Weight training burns a moderate amount of calories, depending on your intensity. The real reason you should add this to your workout program is because of its effect on your metabolism. A 1-lb. gain in muscle has the potential to burn up to 50 extra calories daily, according to the University of Michigan Health System. This means you will burn calories at a faster pace when you are sitting in chair reading the paper. Include exercises in your workout that target all of your major muscle groups like bench presses, shoulder presses, lat pulldowns, triceps dips, curls and squats. Aim for two or three strength-training sessions a week.
References
- Centers for Disease Control and Prevention; Losing Weight; Feb. 15, 2011
- MayoClinic.com: Energy density and weight loss; Feel full on fewer calories; Mayo Clinic staff; Jan. 20, 2011
- "Shape" magazine: Healthy Snacks = Weight Loss
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- University of Michigan Health System; Beginning Strength Training; August 2008
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