There are basically 2 ways to lose weight fast.
To lose weight quickly, you will need to decrease your calorie intake or increase the rate at which your body burns the calories you consume.
To lose weight quickly it is necessary to carry out some type of activity that burns more calories than usual in your daily routine.
This may be something you don’t want to hear about, but adding exercise to your daily routine is the fastest way to start burning more calories.
It will also help to alter or modify your daily routine to include calorie-burning activities, but weight loss will be slower.
An example would be taking the stairs at work instead of the elevator.
Park further away from your workplace so you have to walk more back and forth.
The above are 2 simple adjustments to your day that will help you burn more calories and see a gradual decrease in your body weight.
However, if you want to lose weight quickly, you will need to increase the amount of work you do by taking those walks several times a day, walking faster, or running to work and up the stairs.
Obviously, that is not a desirable activity first thing in the morning because we usually dress well for work and do not have the luxury of showering after arriving at our workplace.
So some type of exercise that allows you to burn more calories in a short time is the most desirable option if you want to lose weight quickly.
Trying to lose weight quickly just by dieting can actually delay weight loss. When you decrease your calorie intake below what your body needs to maintain a healthy state, your metabolism will begin to slow to help maintain the nutritional needs of your vital organs.
Basically, your body starts to shut down, so you can survive on the number of calories you eat. This is how bears and other animals hibernate in the winter and survive.
Adding exercise to your day will burn more calories and speed up your metabolism by increasing your lean muscle mass. Increasing lean muscle mass will help you burn more calories even at rest by increasing your metabolism.
How much exercise is required to lose weight fast?
Consider 3500 calories equal to one pound. So if you want to lose a pound a week, you will have to burn 500 calories a day for 7 days or decrease your calorie intake by 250 calories and burn 250 calories.
If your goal is to lose two pounds per week, you will need to decrease your calorie intake by 1000 calories or combine calorie reduction with an activity that burns more calories and increases your metabolic rate.
Trying to lose weight quickly with exercise and reducing the calories you eat is the best option.
If you consume an average of 3,000 calories per day, then reducing your calorie intake by 500 calories and exercising that burns 500 calories should help you lose about two pounds per week.
Losing a pound a week or even two pounds a week doesn’t sound like much; however, it is a weight loss that you should be able to maintain as long as you stick to your diet and exercise plan.
If you haven’t exercised in a while, trying too much too soon can lead to fatigue, muscle pain, and even injury. This will only slow you down and delay achieving your weight loss goals. Not achieving your weight loss goals quickly can result in frustration and loss of motivation to keep exercising and watching your diet.
You didn’t gain that excess weight overnight, and it will take some time to lose it and not regain it in a healthy way.
The first step in your quest to lose weight quickly is knowing how much you want to lose and how long you have to lose it. A little advance preparation will increase your weight loss success in a short amount of time.
Losing 1 to 2 pounds per week is a reasonable goal for healthy weight loss.
If you want to lose 10 pounds for an upcoming event, you will need to start your weight loss program at least 10 weeks in advance.
Keeping a 1 to 2 week diary of the foods you eat and the number of calories they contain will give you a good idea of your average daily calorie intake. This will also make it easier to see where you can cut back on portions or cut out snacks that add significant calories to your daily intake.
It may not take you long to see where you are consuming at least 500 extra calories per day and you didn’t realize it.
Include your daily activity in your journal. Write down what you did from the time you got out of bed until you went to bed at night.
The goal is to find ways to add calorie-burning activity to your daily regimen without interfering with other daily tasks that demand your attention.
By keeping a journal, you will have a clearer idea of how you can make adjustments to the way you eat, what you eat, and eliminating the unhealthy calories that keep you looking fat and overweight.
You will be able to identify activities that can be modified to burn more calories or find time that you did not know you had that would allow you to walk, run or exercise for 15, 30 or 60 minutes per day.
To stay healthy and stay healthy, it is recommended that you do some type of activity that increases your heart rate to about 70 percent of your intended maximum for at least 30 minutes three times a week. Your expected maximum heart rate is 220 minus your age multiplied by 0.70 (220 – age in years x 0.70). So if you’re 30, your target heart rate would be 133.
The above is only a recommendation and is not something you should be trying to achieve on the first day of your weight loss plan. Make it your long-term goal.
The key is to start doing something, and over time, you will begin to experience gradual weight loss, look more toned, and feel healthier. This progress will keep you motivated and committed to sticking with your weight loss program.
If you stick with some kind of exercise program and monitor your calorie intake, you’ll be better prepared the next time something comes up that makes you want to lose an extra 10 pounds to adjust to clothes you haven’t worn in years. You will know what to do because now you know how your body will respond to changes in your diet and daily activity. Your body will be used to doing some exercise by now, so you won’t be at risk of injury setbacks and frustration.
Get started today by focusing on the following:
1.) Where are you now? diary to find out what your average day is like in terms of calories ingested, calories consumed, and activity level.
2.) Be more active – where and how you can change your daily activity to burn more calories.
3.) Time management – Find a time when you can add exercise to your day, even if you have to include family.
4.) Set goals – how much weight you want to lose and how long you have to lose it.
5.) Plan – Create your weight loss plan based on your knowledge that lowering your calorie intake 250 per day and burning 250 calories per day will help you lose one pound per week.
6.) Reward – stay motivated and reward yourself for even the slightest progress.
7.) Do it for your health – There are many reasons why we all want to lose weight. Make exercising and eating healthy every day your main focus. Staying healthy and staying healthy will result in healthy weight loss that won’t come back when you least expect it.
Before starting any exercise program, talk to your doctor.
Being overweight is a risk factor for heart disease, and the last thing you want to do is start exercising or doing another activity that could cause a heart attack.
On the brighter side, exercise and weight loss will help protect you from developing heart disease, hypertension, diabetes, or having a stroke.
If your primary care physician approves, start your exercise routine by simply walking briskly or with some low-impact exercise that’s easy for beginners. Starting slowly will help you build your confidence and decrease muscle soreness that you may experience when starting out.
Remember, if you focus on being and staying healthy, weight loss will come.