For example, you can trim your diet by just calories and add calories of additional exercise daily to create the calorie-per-day loss required to lose a pound per week. Trim calories from your diet by staying away from refined grains, sugar and saturated fat. Make your meals consist primarily of lean protein, vegetables and whole grains. Choose plain yogurt, scant handfuls of raw nuts, low-fat cheese and fresh fruit for snacks.
Experts recommend a 1- to 2-pound loss rate because most people find it feasible. Losing weight too quickly can lead to serious side effects, such as gallstones. It's also hard for most people to successfully maintain a weight loss rate of more than 2 pounds per week for any length of time.
The dietary restrictions and exercise requirements are just too great. A crash or fad diet might help you lose weight faster, but, when weight is lost so quickly, it usually returns just as fast. Methods of fast weight loss often ban entire categories of nutrients, or food altogether in the case of fasts.
One study in 94 people showed that resistance training preserved fat-free mass and metabolism following weight loss, helping maximize the number of calories burned throughout the day Using gym equipment or performing bodyweight exercises at home are two easy and effective ways to start resistance training and enhance weight loss. Summary Studies show that resistance training can preserve fat-free mass and increase metabolism to boost weight loss. Intermittent fasting involves cycling between periods of eating and fasting, with fasts typically lasting 16—24 hours.
It can reduce the amount you eat by limiting the time frame in which food is consumed, possibly enhancing weight loss. In fact, some research shows that intermittent fasting can be a powerful tool for weight loss and may be equally effective as calorie restriction Plus, one study in 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest It may also increase levels of human growth hormone HGH , an important hormone that has been shown to increase fat loss and preserve lean body mass 27 , There are many different ways to do intermittent fasting.
Many commonly involve picking an 8—hour window to restrict food intake each day. Summary Intermittent fasting can improve metabolism, increase fat loss and preserve lean body mass to aid weight loss.
Vegetables are incredibly nutrient-dense , supplying ample vitamins, minerals, antioxidants and fiber for a low number of calories. One study showed that each 3. Many other studies indicate that increasing your fiber consumption from fiber-rich foods, such as vegetables, is tied to a decrease in both calorie intake and body weight 13 , For an easy way to raise your veggie quota, squeeze an extra serving or two into side dishes, salads, sandwiches and snacks.
Summary Vegetable consumption is linked to increased weight loss and a lower risk of obesity. A higher intake of fiber from foods like vegetables is also associated with decreased calorie intake. For example, a single tablespoon 13 grams of mayonnaise can contain upwards of 90 calories, while ranch dressing packs in a whopping 73 calories per one-tablespoon gram serving 31 , Teriyaki sauce, sour cream , peanut butter and maple syrup are a few other popular sauces and condiments that can cause the calories to stack up fast.
Using general calorie calculation methods, you can estimate that cutting even one serving of these high-calorie condiments each day could reduce calorie intake enough to lose up to nine pounds over the course of a year. Instead, try seasoning your foods with herbs and spices to keep calorie intake low and maximize weight loss. Alternatively, try swapping sauces and condiments for low-calorie options like hot sauce, mustard or horseradish. Summary Many condiments and sauces are high in calories.
Cutting them out or swapping them for low-calorie alternatives could aid weight loss. High-intensity interval training HIIT is a type of exercise that alternates between quick bursts of activity and brief recovery periods, keeping your heart rate up to boost fat burning and accelerate weight loss.
Another study showed that men who did HIIT for just 20 minutes three times per week lost 4. To get started, try switching out your cardio and doing one or two HIIT workouts per week, alternating between running and walking for 30 seconds at a time.
You can also experiment with other activities in your HIIT workouts, such as jumping jacks, squats, push-ups and burpees. Summary HIIT can burn more calories than other forms of exercise, thereby increasing weight loss and fat burning. Hunger is often not exclusive to one food and people likely feel satisfied after eating.
If left unmanaged, hunger results in a growling stomach, headache, and loss of energy. Mindful eating is a growing weight loss tip for portion control. Instead of focusing on the quantity of food, mindfulness promotes abiding by the body's cues of hunger and satiety. To practice mindful eating, start noticing whether or not the body is actually hungry or experiencing a craving.
Eat nutrient-dense foods that nourish the body and avoid any distractions during mealtime. Finishing everything on the plate reduces food waste, but it can result in overeating if meals are served on larger plates.
So to keep portions in check, use smaller plates for mealtimes. Begin looking at the size of your current plate. If larger than a frisbee, it is probably too large and properly-sized portions look small. Look for a plate about 8 inches or less in diameter to retrain your eyes to the right portion size. Using smaller spoons to eat desserts can also help you savor the flavor of a smaller portion in a smaller bowl.
The decadent flavor is likely to last longer, too! Thirst is often mistaken for hunger, leading hands into the pantry instead of onto a water glass. Drinking water is critical for digestion, along with increasing satiety to reduce the risk of overeating at meals.
Healthy adults are encouraged to drink at least eight, 8-ounce glasses of water per day. Limit fruit juice, energy drinks, and other beverages that are laden in sugar as well. Snacks tend to be the first to go when dieting, as ridding them is a simple way to cut out calories. However, this is not necessary! But this does not grant the permission to continue heading to the vending machine….
Snacks should mostly be rich in protein due to their high satiety factor. Pairing with fiber and healthy fat can further help the body feel full. Easy and healthy snack ideas include nuts, an apple with peanut butter, and yogurt and berries. To ease a busy morning, pack healthy snacks for the next day. Take them to work or while running errands to curb hunger when it starts to surface.
When trying to lose 10 pounds in a month or another specific timeline, dieters tend to amp up the cardio or aerobic activity. Cardio burns sufficient calories and is advocated to result in quicker weight loss. Research shows that when people are aware or mindful of what they are eating, their cravings reduce and they are more successful at practicing portion control, which are two significant components to successful weight loss.
Teaming up with other people who are also looking to lose weight may make individuals more likely to reach their weight loss goals. People can find weight loss support from friends, family, and online communities dedicated to healthful lifestyles. Studies have shown that simply receiving text message support can promote healthful behavior that can lead to lasting weight loss. While it may be possible for someone to lose 10 pounds in one week, most people should not attempt to do so unless under direct guidance and supervision from a doctor.
Losing 10 pounds is much more attainable over a period of several weeks rather than just one. Although many people may feel encouraged to see a significant weight loss in one week, it is essential to remember that this is not sustainable and can be dangerous. The best and most successful weight loss occurs as a result of small changes that a person can sustain for an extended period. Dieters must often pick a side in the low-carb vs.
A new study weighs in. A look at the primal diet, a way of eating that copies how people ate thousands of years ago. Included is detail on the benefits and what the science…. In this article, we look at how the amount of carbs people eat affects weight loss. We also examine what carbs are best for people aiming to lose…. The egg diet involves eating eggs as the main source of protein while restricting other foods. Is it safe, and will it help a person lose weight? Water loss during sleep can lead to people weighing less in the morning, while their bodies have also burned calories overnight.
Learn more. How long will it take me to lose 10 pounds?
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