According to the Harvard School of Public Health, nearly 500 million people worldwide are obese. The obesity epidemic has led many people to try fad diets, weight-reduction surgery or pills that promise fast weight loss to combat excess weight. But it is possible to lose weight quickly and naturally in a way that promotes long-term weight loss and good health. A few different factors contribute to a healthy, natural weight loss plan, including your eating and exercise habits.
Reducing your daily caloric intake is an important part of a natural weight-loss plan that allows you to lose weight quickly. If you are eating at maintenance level for your current weight, you can lose 1 pound per week by cutting 500 calories from your diet each day. The Harrison-Benedict Equation provides a simple calculation to help you determine your basal metabolic rate, or the number of calories you need to maintain your current weight. Be sure not to fall below 1,200 calories if you’re a woman and 1,400 calories if you’re a man, according to the University of Maryland Medical Center, as this can lead to nutritional deficiencies. Track your caloric intake each day to ensure you don’t exceed your caloric intake without realizing it. Throughout the day, eat several small meals consisting of lean protein, whole-grain products, and fresh fruits and vegetables.
Exercising each day can help you accelerate your weight loss by adding to the calorie deficit you create each day. In addition to reducing your caloric intake by 500 calories, you can burn 500 calories per day with exercise to increase your weekly weight loss to a satisfying but safe 2 pounds per week. Swimming, cycling, jogging and fast walking are a few types of cardiovascular exercise that help you burn calories and fat. Depending upon whether you’re male or female, you can burn around 500 calories by jogging, swimming freestyle or riding your bike for 45 to 60 minutes. If you have a favorite sport or fitness activity you enjoy participating in, incorporate it into your exercise plan to maintain motivation. Playing tennis or soccer for approximately one hour also burns 500 calories. If a weight loss of 1 pound per week is fast enough for you, simply burn 250 calories daily and cut your caloric intake by the same amount each day.
To enhance your weight-loss efforts, you should include strength training in your plan because muscle burns calories more efficiently than fat. You can use dumbbells, your own body weight, resistance bands or weight machines to strengthen, tone and build muscles. Use weights that are heavy enough to tire your muscles within 12 repetitions so it’s extremely challenging to complete the last repetition.
An important part of building muscle quickly is allowing your muscles to rest between strength-training sessions. Engage in weight-bearing or resistance exercises for 20 to 30 minutes each session, two to three times weekly.
As tempting as it might be, skipping meals to lose weight faster is not effective or healthy in the long-run. Deprivation can lead to overeating lately and contribute toward nutrition deficiencies. Smaller portions, frequent meals and healthy snacks are a better alternative. You should also drink plenty of water throughout the day so you’re hydrated while exercising. Water also helps you maintain a feeling of fullness. If you have a friend or family member who also wishes to fastest way to lose weight quickly and naturally, you can both benefit by doing so together. This provides you with increased accountability and motivation to stick to your plan on days when it’s a challenge.
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This article is for informational purposes only, and is educational in nature. Statements made here have not been evaluated by the FDA. This article is not intended to diagnose, treat, cure or prevent any disease. Please discuss with your own, qualified health care provider before adding in supplements or making any changes in your diet. PAID ENDORSEMENT DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.