Losing weight requires you to use more calories than you consume -- the bigger the calorie deficit, the faster the weight will come off. It takes a 3,500-calorie deficit to lose just 1 lb. If you can cut 500 calories a day from your current diet and burn another 500 calories in physical activity, you will create a 7,000-calorie deficit in a week -- enough to lose 2 lbs.
Metabolism
Weight loss may be a mathematical equation, but there are some tricks to it, as well. It's important to keep your metabolism as high as possible. Your metabolism controls how many calories you burn. Your body has a built-in safety switch that will slow your metabolism to conserve energy if you don't get enough calories. That will stall your weight loss. Although you may be tempted to follow a very low-calorie diet, the American College of Sports Medicine recommends that women get at least 1,200 calories, and men get at least 1,800 calories daily to maintain metabolism.
The High-Protein/Low-Carb Approach
Carbohydrates have the greatest effect on your blood sugar. Many popular diets such as the Atkins, South Beach and Zone diets suggest limiting carbohydrates and replacing them with lean protein and unsaturated fats. Restricting carbs limits the amount of glucose and insulin in your bloodstream -- without glucose your body will burn stored fat for energy. MayoClinic.com notes that these diets are effective for weight loss, and may help you lose weight quickly at the beginning of the diet. A lot of this weight is water weight, as low-carb diets have a diuretic effect. But you will probably take in fewer calories overall, because protein and fat help you feel satisfied longer than carbohydrates.
Calorie Counting
Counting calories may seem old-fashioned, but it's a very easy, free way to lose weight. Try eating 7 calories per pound of your current body weight, recommends Dr. Michael Dansinger of NBC's "The Biggest Loser." You will still want to keep your metabolism up, so don't drop below the College of Sports Medicine guidelines. But keeping your calorie intake as low as possible will promote fast weight loss. The University of Maryland Medical Center advises a diet low in fat, cholesterol and sodium. Eat smaller meals spaced evenly during the day to avoid hunger and cravings, which can lead to binge eating.
The Importance of Exercise
Exercise helps burn calories and can increase lean muscle mass. Muscle burns more calories at rest than fat does; the more muscle you have, the higher your metabolism. The heavier you are, the more calories you burn during exercise. For example, one hour of low-impact aerobics will burn 365 calories if you weigh 160 lbs., but if you weigh 240 lbs., that same hour of aerobics will burn 545 calories. The more weight you have to lose, the faster the pounds will come off, at least at the beginning of your diet.
References
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- American College of Sports Medicine: Metabolism is Modifiable withthe Right Lifestyle Changes; May 2009
- MayoClinic.com; Exercise for Weight Loss -- Calories Burned in 1 Hour; Dec. 1, 2009
- MayoClinic.com; Wight Loss - Low Carb Diet; May 1, 2010
Member Comments