There is only one way to lose weight in the form of actual fat loss. You must burn more calories than you consume. For normal and healthy weight loss, it is important to decrease how many calories you consume gradually and rev up how many calories are burned. According to the University of Arkansas, you should lose weight at the rate of up to 2 lbs. a week. This keeps your body healthy and reduces the risk of gaining the weight back, because you are forming lifelong habits as opposed to a crash diet.
Eat Fewer Calories
To decrease caloric intake, you must eat fewer calories. This can be achieved by eating more low-calorie, fiber-filled foods and smaller portions. You must also reduce your fat intake, cut sugar and alcohol, replace beverages with calorie-free water and eat more slowly. All these tips, especially when combined, will help most people consume fewer calories throughout the course of the day.
Move More
You must burn more calories than you consume when you are trying to burn fat. This can be achieved, proactively, by setting aside time to go to the gym or take a walk, joining a sports team, taking a weekend bike ride or training for a marathon. Simple ways to increase the number of your burned calories can include doing simple exercises (sit-ups or walking in place) while watching television, taking the stairs instead of the elevator, parking far away from the store you are going to, walking instead of driving, having good posture and getting up and moving more throughout a typical day.
Increase Metabolism
A good way to increase your calorie burning--even while your body is at rest--is to speed up your metabolism. Ways to improve the rate at which your body burns calories throughout the day include performing strength training exercises a few times weekly to build muscle and eating several small meals throughout the day to keep the digestive system moving. You should also avoid under-eating and lose weight at a slow rate, so that your body does not enter starvation mode.
Member Comments