Many people want to know how to lose weight fast without having to resort to crash diets or fad “detox” regimens that may put their health at risk. But is there a safe, healthy way to drop pounds quickly?
The answer is yes: People can meet their fast weight loss goals without having to starve themselves by combining diet with regular exercise, especially if they outline a weight loss program with the guidance of a trained physician.
Best weight loss program: burn more calories than you consume
Reducing calorie intake by 500 calories a day is generally considered a healthy goal for dieters who want to achieve rapid weight loss without jeopardizing their health. Combined with the hundreds of calories a day that can be burned through aerobic exercise, this can lead to substantial weight loss over a relatively short period of time, without sacrificing nutrition or increasing health risks. Alternatively, if a person burns 500 calories a day through exercise, they can still lose weight steadily without having to reduce their normal food consumption.
Finding the best diet and exercise plan
Committing to a diet and exercise plan is difficult for many. Research has shown that people who lose weight quickly and successfully often do so under the supervision of a doctor. A study published in the American Journal of Medicine, for instance, showed that patients at The Center For Medical Weight Loss, the largest group of weight loss physicians in the country, lost an average of 11.1% of their total body weight in 12 weeks, and that 95.3% maintained weight loss a year later.
Cardiovascular exercises promote fast weight loss
Aerobic exercise, also known as cardiovascular exercise, is the best way to burn fat calories. Effective aerobic exercises include swimming, cycling, running, and walking. By kickstarting the body’s metabolism, aerobic exercise not only ensures that calories are burned during physical activity, but that the body burns fat more quickly even when it is at rest.
A good aerobic workout can burn serious calories. For example, an average 150-pound person walking at 3mph for 1 hour will burn 320 calories; while running at 5 ½ mph for 1 hour, the same person will burn 740 calories.
Doing higher intensity exercises over a short period of time is also recommended over lower-intensity workouts drawn out over longer periods of time. As a person gets more fit, the body adjusts and normalizes to the regular activity, so that the intensity of workouts has to be continually increased to keep calories burning at the same rate.
They key, however, is to make sure the body is at rest as little as possible. Even minor daily activities like intermittently walking around the house, parking a few blocks farther away from work, using the stairs instead of the elevator, or strolling around the block for ten minutes every day can keep the metabolism running and make sure that calories continue to be burned at a steady rate.
The basic principle for losing weight fast with exercise is that exercising builds muscle and burns calories. The greater the muscle mass, the more calories are burned. For this reason, incorporating some form of weights and resistance training (also known as anaerobic exercise) is critical for losing weight quickly through exercise. Strength resistance workouts should target as many areas of the body as possible, including arms, legs, and back.
The best exercise to lose weight: build muscle mass
The doctors at The Center for Medical Weight Loss craft personalized weight loss plans for their patients, which include detailed schedules for regular exercise. The goal is to work out for at least 30 minutes a day, at least three times a week. Because decreasing the body’s fat percentage while increasing muscle volume is crucial for maintaining long-term weight loss, the physicians use special body composition analysis (BCA) technology to make sure that patients are steadily growing muscle mass.
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