If you are considering drastic measures such as an accelerated diet to lose weight quickly, reconsider it. Too restrictive diets that force you to eliminate whole groups of foods are dangerous to your health and delay your metabolism. The weight that is lost is mainly the weight of the water, which you will quickly recover again. For permanent weight loss, a sensible and safe approach that allows you to change your lifestyle in the long term is the best. Within two weeks, you will see significant results.
Spend between 500 and 1,000 calories each day to lose 1 to 2 pounds per week since 1 lb. of fat contains 3,500 calories. According to the Centers for Disease Control and Prevention (CCPE), it is an easy-to-maintain weight loss rate that can result in lasting weight loss.
Change your diet and eating habits so you consume less calories and contribute to your daily caloric deficit. Eat foods rich in fiber that satisfy so you are less likely to consume too many calories. Include vegetables, whole grains and beans in your diet. Replace high-calorie foods with low-calorie foods. For example, instead of fries or ice cream, eat carrots or strawberries. Use smaller plates and glasses so your portions are smaller and contain fewer calories.
Perform at least 150 minutes of weekly cardiovascular exercise, as recommended by the US Department of Health and Human Services. UU... Ride a bike, play a tennis doubles game or walk quickly. Maintain a moderate pace during which you can speak, but not sing. When you feel comfortable with this exercise rate, gradually increase the duration of training to 300 minutes per week to burn more calories and enjoy more health benefits.
Incorporates resistance training on at least two days of the week. Performs exercises to strengthen muscles that help maintain and increase muscle tissue. The more muscle mass you have, the higher your calorie burn will be, since strength training can accelerate your metabolism by 15 percent, according to the CDC. Complete eight to twelve repetitions of each exercise, and use enough weight so you can not do another repetition after finishing the last one. Use weight machines, free weights or your body weight for resistance, and target all major muscle groups.
Reduce stress in your life to prevent your body from producing an excess of cortisol, a stress hormone that causes cravings for fatty or sugary foods that are hard to resist, which can cause you to gain weight, especially around the waist.Take a deep breath, relax, meditate or practice yoga or tai chi to manage stress in your life.
Sleep for about eight hours at night, because according to the Harvard Medical School, sleep deprivation is associated with weight gain. Alter the hormones that control hunger for what you eat more and leaves you tired and without energy to exercise. Also, you are less alert and productive during your waking hours.