When the urge to lose 15 lbs. hits, you want it to come off immediately. Although there are specific tactics you can take to accelerate weight loss, you should stick to a healthy meal plan that averages no more than a 2 lb. per week loss. Resist the urge to fall for fad plans or empty promises of diet manufacturers who prey on your desire for a quick fix. Sustainable weight loss that enhances your health and appearance takes effort and commitment--give yourself at least two months to lose your goal of 15 lbs.
Step 1
Eat fewer calories than you burn in a day. Strive to eat about 1,000 calories fewer than you burn to lose 2 lbs. per week. Estimate your daily burn by using an online tool such as the one found at MyPyramid (see Resources).
Step 2
Cut out refined and processed foods. Replace white flour products with whole grains, kick the soda habit and forgo most sweets. Switch to snacks with high nutritional value and few calories. Try fresh fruit, vegetables, whole grain cereal and low-fat dairy.
Step 3
Educate yourself about proper portion sizes. Purchase a kitchen scale and weigh your food to learn to identify what 4 oz. of meat or ½ cup of brown rice looks like. When served larger servings at a restaurant, partition off the amount you will eat and push the rest to side of your plate.
Step 4
Eat more protein. Increase your intake to as much as 35 percent of your daily calories, the upper limit recommended by the Institute of Medicine. The Harvard School of Public Health notes that diets higher in protein lead to greater satiation, reduced cravings and a higher calorie burn. Do not give up carbohydrates altogether, but stick to single servings of healthy versions at two of your three meals.
Step 5
Eat breakfast every day. Fuel up after your overnight fast and prevent overeating later in the day. Seventy-eight percent of the 5,000 plus members of the National Weight Loss Registry reported that eating breakfast was intrinsic to their successful weight loss and maintenance.
Step 6
Move more---in and out of the gym. Participate in consistent, nonstop cardiovascular exercise for at least 30 minutes, three times a week. Increase that to as much as 90 minutes to accelerate your weight loss. Contribute to your calorie deficit by finding excuses to move more during the day--take the stairs more often, walk instead of riding the bus and do your own housework. Do jumping jacks or squats during television commercials, or better yet, turn off the television and go for a walk.
Tips and Warnings
- If eating 1,000 fewer calories ,a day puts you under 1,200 calories a day if you are a woman or 1,500 calories a day if you're a man, amend your goals. Eating less than these minimum amounts recommended by the National Institutes of Health can lead to nutritional deficiencies, feelings of deprivation and ultimate failure to adhere to your diet.
Things You'll Need
- Kitchen scale
Member Comments