Although it can be tempting to resort to drastic tactics to lose 35 pounds quickly, rapid weight loss is dangerous to your health. The Weight-Control Information Network states that losing weight too fast can result in gallstones and that the weight is often quickly gained back. They favor gradual weight loss at rate of no more than 2 pounds a week. Integrating dietary changes and increasing your physical activity level can help you accomplish this.
Accumulate a daily deficit of 1,000 calories through diet and exercise. In seven days, this adds up to a deficit of 7,000 calories. Since 1 pound of fat contains 3,500 calories, you'll end up losing 2 pounds a week at this rate. This means that you can safely lose about 8 pounds a month and 35 pounds in about four-and-a-half months.
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Cut down your alcohol and sugar consumption, and limit saturated and trans fats, as these can wreak havoc on your weight-loss efforts and your health. Avoid sugar from desserts, fruits in syrup, and soda. Steer clear of unhealthy fats, which are present in baked and fried foods, hard margarine, lard, fatty meats and full-fat dairy products. Choose healthy fats from olive or canola oil and soft margarine instead.
Enjoy nutrients from the basic food groups. Include whole grains from foods such as whole-wheat bread and oatmeal. Eat lean meats, beans, and skinless poultry for protein. Get dairy from fat-free and low-fat sources, such as fat-free yogurt and low-fat cheese. Fill up on various veggies and fruits.
Compare your portion sizes to the recommended serving sizes that's mentioned on food packaging. The latter is often smaller than what is actually on your plate. Reduce your portions to spare excess calories. Going by the serving sizes mentioned on food packaging also makes it easier to track your caloric intake. Try eating from smaller plates to trick yourself into thinking that you're still eating a full plate.
Perform three hours of moderate cardio a week, as recommended by the Centers for Disease Control and Prevention. Jogging, riding a bike, brisk walking, rowing, jumping rope, racquetball and climbing stairs are all effective forms of calorie-burning cardio. Maintain a pace that allows you to converse but not sing.
Schedule vigorous cardio on one to two days of the week. Perform high-intensity interval training, during which you alternate between a vigorous intensity and a lower intensity. According to the Journal of Obesity, this type of training is more effective in burning fat than any other form of exercise. For example, start with a two- to three-minute jog, and then burst into a sprint for 30 seconds to one minute. Continue alternating the intensities for about 20 minutes.
Engage in resistance training on at least two days of the week, as favored by the CDC. Target your large muscle groups -- hips, chest, abdomen, back, legs, arms, and shoulders -- with combination and compound exercises for optimal muscle stimulation and caloric burn. Exercises can include step-ups with shoulder presses, dead lifts, pushups, bench presses, lunges with lateral raises and squats with dumbbell curls.
Always warm up with light cardio for five to 10 minutes before starting your workouts.
Consult a physician before trying to lose weight, especially if you suffer from an injury or medical condition.
- Weight-Control Information Network: Weight-loss and Nutrition Myths
- National Heart, Lung, and Blood Institute: How are Overweight and Obesity Treated?
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Journal of Obesity: High-Intensity Intermittent Exercise and Fat Loss
- Ask the Trainer: Exercises for Losing Weight