Everyone wants a miracle way to lose weight. For most people, losing weight involves basic lifestyle modifications to boost your metabolism, consume less fat and burn more calories. While it may seem like a simple equation of eat less and do more, there are some tricks that can help you lose weight more effectively.
Diet and Exercise
Every doctor and nutritionist will tell you that to lose weight you need to eat less and exercise more. You need to eliminate 3,500 more calories than you consume to lose 1 lb. Doctors say it is safe to lose up to 2 lbs. per week. To do this, you would need to eliminate at least 7,000 calories per week, or 1,000 per day.
Start with simple things like drinking diet beverages instead of regular ones. Regular sodas are around 250 calories, so by removing one soda per day, you are already on your way to losing half a pound per week.
Walk around the neighborhood for 30 minutes each day and you will burn another 160 calories depending on your weight. Choose meats lower in fat such as chicken and fish to lower fat intake. Fat contains 9 calories per gram, where protein and carbohydrates only contain 4 calories. Alcohol contains 7 calories per gram. So filling up on fruit will make you feel fuller, provide fewer calories and fat, and is easier for your body to metabolize.
When to Eat
When you choose to eat greatly affects your metabolism. If you regularly starve your body by skipping meals, you are actually inhibiting a weight loss program. Your body interprets skipping meals as a need to retain calories and slow your metabolism down. Eating smaller meals throughout the day is a better option because your body will not hoard the calories. This will stimulate your metabolism.
Do not eat a large meal prior to working out. Your stomach will be busy digesting and using your body's metabolic resources in your stomach rather than maximizing your body efforts. A small snack or protein shake prior to working out can help energize you. Replacing calories after you workout can stimulate your metabolism. Eating something within a half hour of working out and then a meal within 2 hours will help you burn more calories throughout the day.
Quick Starts
There are so many fad diets that claim to help you lose weight quickly. The problem is that if you don't adopt the lifestyle changes discussed in the previous sections, no kick-start diet will keep the weight off. Also remember that you can safely lose 2 lbs. per week. If you have a lot of weight to lose, you may be able to lose more earlier on, but consult with your doctor prior to doing any extreme diets, as they may have adverse affects on your health.
High-protein diets may burden your kidneys and liver. Liquid diets may set off an electrolyte imbalance with serious health risks. This isn't to say that these diets are bad, and they do help a lot of people lose weight. The key is to balance your diet and provide your body with the essential nutrients it needs to function. Everything with moderation is the key to weight loss in the long run.
