If you need to lose weight fast, combining diet with exercise can accelerate weight loss. Avoid fad diets. These are at best short term solutions and at worst dangerous strategies for losing weight. Cutting calories too quickly and dramatically usually leads to weight gain in the long run. Once you cut calories quickly your body will go into survival mode, clinging to every last ounce of fat. In the long run, you will likely pack fat on to your physique because your body does all that it can to survive while being starved. Stick to the fundamentals, diet and exercise, to create a new, fit lifestyle. Think in terms of months and years versus days and weeks to see permanent weight loss.
Use these tips to shed weight intelligently.
Slowly Cut Calories
Drop about 1 pound weekly by slowly restricting your caloric intake. This has less to do with eating like a bird and more to do with cutting most sugary, fatty foods from your diet. Ditch the Saturday morning donuts or eat only 1 or 2 to gradually cut your calories. Replace soda with water and reduce juice intake. Although you can treat yourself a few times each week, cut back on empty calorie foods. Get rid of the chocolates, hard candies and soft drinks. Replace with fresh fruits and water. If you are serious about shedding weight, you’ll make the sometimes uncomfortable but freeing choices to create a healthy lifestyle.
As far as fare, eat lean proteins, healthy fats and complex carbohydrates. Load up on leafy greens and fresh fruits to carb up on the right foods. Energize your workings by consuming turkey, chicken, tuna, peanuts, whole wheat pasta and oatmeal. Consuming the right foods will keep your metabolism humming along steadily while you lower your caloric intake. Eat 3 to 4 times daily. Take in small, frequent meals to stay full and to shed weight.
Incorporate Exercise into Your Weight Loss Campaign
The combined approach of diet and exercise accelerates fat loss. Consider martial arts, basketball, jogging, or walking to raise your resting heart rate and to shed fat. Engaging in cardiovascular activity while slowly cutting calories helps you to lose weight steadily. Exercising regularly also improves your mood and boosts your self-esteem. Exercise aerobically at least 4 to 5 times weekly. Join a spin class or go for a run to tighten up your physique.
Sign up at the local gym. Add resistance training to your exercise routine to really put things into overdrive. Combining your healthy diet, aerobic training and weight training fires up your metabolic furnace and accelerates your fat loss. Hire a personal trainer if you have never used weights. Try compound heavy movements to get a full body workout. Bench presses, shoulder presses, squats and dead lifts recruit multiple muscle groups. Get a sweet burn going by hitting the weights at least 3 times per week.
Don’t Rush it
Trying your rush your weight loss has the reverse effect; you’ll likely gain weight if you try to hurry up the process. Shed about 1 pound each week over the long haul to see long term results.