How to Lose Weight Fast
Obesity is a chronic condition that affects more than one in three adults in the United States. Another one in three adults is overweight. Being overweight or obese may increase the risk of health problems.
And many people want to lose weight. The best way to lose weight and keep it off is to create a low-calorie eating plan that you can stick to for a long time. Additionally, exercise every day to burn extra calories and keep your heart healthy. If you just want to drop a few pounds fast, there are plenty of techniques and tips you can adopt to help you reach your short-term goals, too.
Add Muscle to Stop Weight
One of the best ways to stop gaining weight is to power up your metabolism by increasing muscle mass. Experts recommend strength training a few times week to both retain and build muscle.
"Muscle is metabolically active, and to minimize naturally occurring muscle loss, you need to be physically active every day, including resistance training two to three times a week," says exercise physiologist Felicia Stoler, RD,host of TLC's Honey We're Killing the Kids. "By being active, you can enjoy more calories without gaining weight - if you choose your calories wisely."
And change up your fitness routine every six to eight weeks to keep your body from getting too accustomed to your workout.
Exercise for at least 30 minutes a day. Getting regular exercise helps you burn more calories, keep your heart healthy, and maintain your metabolism. Aim to do cardio activity most days, and do strength training 2-3 days a week. Choose an activity that you enjoy so that you're more likely to stick with it.
- For example, you might walk, run, do aerobics, do an elliptical workout, cycle, or swim.
- At a minimum, you need 150 minutes of moderate exercise each week to maintain your good health.
Stop Weight by Eliminating Bad Habits
Some of the common mistakes people make that lead to weight gain include:
- Not making time for physical activity;
- Mindless eating in front of the TV after dinner;
- Drinking too much alcohol or sweetened drinks like specialty coffees;
- Skipping breakfast;
- Eating irregular meals;
- Finishing kids meals;
- Reaching for second helpings;
- Eating too many simple carbs (like sugar and white bread) and not enough protein;
Figure out where your own problem areas are, and find solutions to control calories and fit in more fitness. If you're a sweet eater, no problem - just work a small portion of sweets into your diet. Ward recommends stocking the freezer with 100-calorie frozen treats to keep calories and portions in check.
Eating healthy does not mean following a super-restrictive diet. But you do have to watch what you put into your mouth.
For example, a diet high in simple carbs creates a vicious cycle. The more you eat, the more you want - because these foods aren't as satisfying as foods with protein and fiber. That handful of chips with your sandwich here and half a cookie there adds up. And adults have very little room for those extra calories.
"Flip around the idea that you need to cut calories to maintain weight and instead, think about what you need to eat to lose weight," suggests Ward. Choose whole-grain carbs, fruits and vegetables, and always include lean or low-fat protein with meals and snacks. You'll feel fuller and be less likely to pick between meals.
Experts recommend eating regular meals, paring down portions of high-fat and high-calorie foods, and never skipping breakfast.
Calculate how many calories you can eat while still losing weight. Start by finding your basal metabolic rate (BMR), which is how many calories you need to stay alive. Then, use an calculator to estimate how many calories you burn through activity. Finally, subtract 500 calories for every pound you want to lose that week.
To calculate your BMR, first get your weight in kilograms by multiplying your weight in pounds by .45. Next, get your height in centimeters by multiplying your total inches in height by 2.54. Then, use this formula to find your BMR: (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161.
Warning: Never eat fewer than 1200 calories a day, unless your doctor is supervising you. Eating fewer than 1200 calories a day is dangerous for your health.
Stop Weight by Making Small Changes
Yet you don't have to go to great lengths to stop gaining weight. You can avoid adding extra pounds by making some simple changes to your lifestyle.
To avoid weight gain, experts recommend adding 2,000 steps a day to your routine, doing strength training two to three times a week, and shaving 100 calories from your diet each day.
Here are some simple ways to shave 100 calories a day:
- Eat two fewer cookies.
- Quench your thirst with sparkling water or a diet soft drink instead of sweetened beverages.
- Leave a few bites of food on your plate.
- Hold the mayonnaise or cheese on your sandwich. Replace it with mustard, lettuce and tomato.
- Switch from whole to fat-free milk.
- Use half your usual amount of salad dressing, and choose vinaigrette instead of creamy dressing.
- Use nonstick cooking spray instead of butter, margarine, or oil for pan-frying.
- Substitute low-fat or fat-free yogurt for sour cream in recipes.
- Control snack portions by putting your snacks in a baggie or on a plate instead of eating out of the bag,
- Drink 100% fruit juice instead of juice with added sugar.
- Choose light beer or wine instead of frozen or fruit-based cocktails.
- Order a cup of broth-based soup instead of a bowl.
- Pass on supersized menu options.
- Hold the croutons on your salad.
- Have a healthy appetizer and salad instead of an entree when eating out.
- Top your pasta with vegetable sauce instead of cream sauce (and be sure to control portions.)
- Hold the butter on steamed vegetables. Flavor them with a squeeze of fresh lemon.
- Limit meat portions to 3-4 ounces (about the size of a deck of cards).
If you want to lose weight, begin by shaving 500 calories a day via diet and exercise. That should help you lose about a pound a week. Keep in mind that one pound of fat - not muscle or water weight - is equal to 3,500 calories.
Sex Helps Individuals Lose Weight
Some argue that sex helps individuals lose weight because having sex burns calories.
"On average, you burn about 100 calories for every 30 minutes of sex," says Dr. A.J. Marsden, assistant professor of human services and psychology at Beacon College in Leesburg, Florida.
"Sex, aside from being fun, is also good exercise. I will not say that folks not having sex gain more weight or are doomed to being labeled as less fit; however, a romp in the sack can burn up to 250 calories. Exercise should be a routine part of anyone's health regimen. Part of keeping folks active and exercising means keeping it fun," says OB/GYN and women's health expert Dr. Angela.
We hope that good sex will help you lose weight.
Herbal Supplements to Stop Weight Gain
Weight gain is most effectively prevented with a low-fat, high-fiber diet and plenty of exercise, but herbal supplements can help support and maximize the effect of a healthy lifestyle. You can buy meds online right now. No prescription is required for these herbal supplements.
Guarana refers to the small brown seeds taken from the South American guarana plant. Seeds are powdered and compressed as supplements. Guarana has been hailed as a healthy alternative to diet pills, as it is an natural stimulant, helping to boost energy levels and reduce cravings between meals.
Hoodia is a flowering succulent plant native to the Kalahari Desert in southern Africa. Historically, the stems were used to suppress appetite for weight loss, and today, the stem is used in supplementary form for much the same purpose. Although scientific studies on the effects of hoodia are limited, some reports confirm the herb as an appetite suppressant.
3. Green Tea
Drinking green tea or consuming green tea supplements can boost your metabolism to help counter age-related changes in metabolism. The flavonoids in green tea increase metabolism, and the herb's caffeine content helps to suppress appetite.
4. Bitter Orange
Bitter orange supplements may help prevent weight gain during menopause. The herb has been found to assist with weight loss by mildly increasing metabolic rate over time, which could improve the efficiency of the way your body burns calories.
There are doubts about the effectiveness of this South American berry in terms of its role in weight management. The berry was historically used to boost metabolism in traditional medicine, and some reports indicate it is indeed effective for this purpose. At the very least, acai is an excellent source of antioxidants and can have positive effects on overall health.
It's important to remember that while herbal supplements can help prevent weight gain, they should complement - rather than substitute for - a healthy diet and lifestyle.
How do Weight-Loss Medications work?
If you are struggling with your weight, you may find that a healthy eating plan and regular physical activity help you lose weight and keep it off over the long term. If these lifestyle changes are not enough to help you lose weight or maintain your weight loss, your may buy medications as part of your weight-control program.
Medications to treat overweight and obesity work in different ways. For example, some medications may help you feel less hungry or full sooner. Other medications may make it harder for your body to absorb fat from the foods you eat.
Weight-loss medications are meant to help people who may have health problems related to overweight or obesity. Only your doctor may prescribe a medication to treat your overweight or obesity!
Medications don't replace physical activity or healthy eating habits as a way to lose weight. Studies show that weight-loss medications work best when combined with a lifestyle program.
Choosing a medication to treat overweight or obesity is a decision between you and your doctor. Important factors to consider include:
- the likely benefits of weight loss;
- the medication's possible side effects;
- your current health issues and other medications;
- your family's medical history;
How long you will need to take weight-loss medication depends on whether the drug helps you lose and maintain weight and whether you have any side effects.
Because obesity is a chronic condition, you may need to continue changes to your eating and physical activity habits and other behaviors for years - or even a lifetime - to improve your health and maintain a healthy weight.