Whether you’re looking to lose a few pounds or drop substantially more, shedding that excess fat has many health benefits. The foundation of weight loss all boils down to burning more calories than are taken in each day. Many tips and tricks are available to help you speed up the weight loss process, although it is not recommended that you use diet pills or other diet fads for weight loss. Losing weight naturally is the best and safest way to get it done.
Portion Control
Eating too much can lead to a fast weight gain. A good tip to help you eat less during mealtime is to use smaller plates. It sounds simple, but it works. Using a smaller plate limits the amount of food you can fit on it, but your brain still sees a full plate of food like before. So, psychologically, your body still thinks it is eating as much as before when, in fact, you are eating less food.
Eat Healthier
Simply by eating the U.S. Department of Agriculture’s recommended foods–vegetables, fruits, whole grains, low-fat dairy products and lean meats–you will cut a substantial number of empty calories from your diet. Empty calories contain no nutritional value, so they tend to get stored as fat in the body. Sugary snacks and sodas are bad for those who are trying to lose weight.
Aerobic Exercise
A brisk walk five days per week is a great way to speed up the weight loss process. The Centers for Disease Control and Prevention recommends 30 to 60 minutes of moderate aerobic activity at least five days per week. For the fastest weight loss results, aim for 60 minutes of exercise per day. This will boost your metabolism and burn 500 or more calories per workout. That is equivalent to about1 lb. of fat loss per week.
Live an Active Lifestyle
Simply by turning off the TV, video games and computer and doing something active instead, you can burn a substantial number of calories per day without even realizing it. The average American adult watched between four and five hours of television per day; your body burns next to no calories during that time. Instead of watching hours of TV, do something active, such as walking the dog, playing with the kids, mowing, snow shoveling, hiking, swimming, dancing, gardening and other physical activities.
High Intensity Interval Training
For more physically fit individuals, high-intensity interval training (HIIT) may offer one of the quickest ways to lose weight. This type of training consists of a “rest” element and a “work” element. For instance, you would jog at a moderate pace for one minute and immediately jump into a sprint for one minute. You would repeat this rest-and-work pattern for five to 10 cycles per workout. This type of training works by skyrocketing your metabolism, which is a big part of losing weight. Doing HIIT three days per week will yield results fast.
