Tired of carrying around those extra pounds?
Best Way To Lose Weight
And keep it off is to create a low-calorie eating plan that you can stick to for a long time. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals, too. Scroll down to Step 1 to learn more. Understand that you may not lose more than a pound or two per week, however.
Exercising to Lose Weight
1. Make Time For Exercise.
Exercising might actually make you gain a few pounds of muscle when you first start, but it’s an essential component of any long-term, sustainable weight loss plan. Regardless of how busy you are, it is essential that you make time to exercise each day if you actually want to lose weight and keep it off. Even little things like walking instead of driving to the store can affect how quickly you lose weight. Before you begin, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat. Exercise while doing chores. Make as many trips upstairs as possible, walk the dog three times a day, and dust, sweep, and mop with vigor.
Increase the amount of walking you do. Choose the stairs over the escalator and park as far from the store as you possibly can. Start a hobby that involves moving around a bit, even if it doesn’t sound like “exercise.” Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.
2. Try Out a Circuit Training Program.
If you are trying to lose weight quickly for a particular event and don’t care about keeping the weight off, you can try a condensed workout routine. Many women’s and health magazines, as well as personal trainers,
offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
3. Be realistic about the type of exercise you can do when starting a new program.
If you are hoping to lose weight and keep it off, you will have to do more than a condensed fitness program. The best way to get into exercising is by picking exercises that you are actually going to do and, hopefully, enjoy.
If you hate running, don’t make it your main form of exercise—you will need much more motivation each day than if you picked an exercise that you actually enjoy. Instead, try out different exercises until you find a few that you really love, like swimming, biking, or even Zumba.
4. Take Up Cardio Training.
While a combination of cardio and resistance training are important for overall body health, cardiovascular training is what will help you shed those pounds quickly. Weight and resistance training do not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently.
Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping.
For best results, include both moderate and high-intensity aerobic exercise.
5. Keep Your Exercise Regimen Interesting.
Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training to your schedule. Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism for a constant passive benefit. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly.
6. Choose Workouts That Require Your Entire Body To Exert an Effort.
This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise. For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.
Rest at least 24 to 48 hours between strength training sessions on the same muscle group.
Take one or two days off exercising each week.
7. Get Enough Rest.
Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity. Sleep deficiency has actually been linked to an inability to lose fat, so getting enough sleep can really help you on your path to losing weight.
Making an Eating Plan
8. Count Calories.
Knowing how the minimum amount of calories your body needs to function correctly will help you make your own personalized healthy eating plan and lose weight in a way that’s quick but sustainable. Your individual calorie needs will vary based on age, gender, height, and activity level. There are online calculators you can use to determine the amount of calories you should be consuming each day.
- The minimum number of calories you should eat a day is 1200. Do not go below this level without medical supervision.
- You can also figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
- Develop a meal plan. Choose meals that have a healthy balance of vegetables, fruits, whole grains, good fats, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
- The DASH diet (Dietary Approaches to Stop Hypertension) the TLC diet, the Mayo Clinic Diet, the Weight Watchers diet and Volumetrics all provide great meal plans to help you lose weight starting today. Run an internet search on any of the diets and meal plans to find out more.
- The more weight you have to lose, the quicker you will lose those first few pounds. That said, if you only have 10-20 pounds to lose, you will need to be patient and consistent with your workouts and diet over a longer period of time to see results.
9. Eat Foods That Suppress Your Appetite.
Eating balanced meals will not only provide you with low-calorie nutrition, it will also help to suppress your appetite so you won’t overeat and foil your BEST WAY TO LOSE WEIGHT FAST. There are certain foods that keep you feeling sated for hours. Try incorporating the following foods into your diet:
- Leafy greens
- Dark chocolate
- Spicy foods
10. Keep A Food Diary.
Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week. Writing down what you consume actually helps us to remain mindful of what we put into our bodies and acts as a motivator to stay healthy.
Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
If you can, write down the number of calories that go along with each meal or snack you eat.
11. Identify Your Food Triggers And Plan Accordingly.
Food triggers are the activities we do that make us want to snack. For some people, it’s sitting down to watch a movie at night; for others, it’s studying late at night.
If you don’t purchase the unhealthy foods that you love to snack on, you will be less likely to sabotage your diet.
If you know your food triggers, you can plan for them—fill your house with healthy snacks or have them on hand.
12. Watch Your Portion Sizes.
Make a list of what you’ll need for these meals, and don’t stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce
Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts, but difficult to consume rapidly.
13. Don’t Skip Meals.
Eating a healthy breakfast increases your resting metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a small snack or meal every two to four hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan
14. Avoid Tempting Grocery Aisles.
Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, or other fattening and highly processed foods, so that you are less likely to purchase unhealthy options. If you can’t see them, you can’t be tempted by them.
Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.
Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
- Eat delicious fruit for dessert rather than a processed cookie or cake.
- Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
- Try substituting vinegar and lemon juice for your ranch or blue cheese dressing.
- Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat.
15. Stop Drinking Sugary Liquids.
Sip on water, tea, black coffee or seltzer instead of soft drinks, juice energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week.
Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer.
If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.
Mian Usman specializes in covering all things SPECIAL DIET, having reviewed dozens of POPULAR DIET PROGRAM and other gadgets. He speaks at key Health industry events and appears regularly on Meal Inside And Revenue Dude to discuss the latest trends. Mian Usman was previously reviews editor at Mobile Computing, and his work has appeared in Revenue Dude