The problem with strategies of rapid weight loss is that they can be extremely difficult to maintain in the long term. When weight is lost too quickly, it is usually lean muscle or water weight and will be gained back just as quickly as it was lost. People who are looking for a way to lose weight effectively and safely, they need to establish an approach that’s maintainable. This is usually one that includes dietary and lifestyle adjustments, which can only be done through consistency and patience or else it will be in vain. When these changes are made, people are able to reduce the risk of medical conditions such as high blood pressure, Type 2 diabetes and heart disease, all of which are caused by excessive fat.
Some of the steps that can be taken by individuals for rapid yet effective weight loss are:
Establish a goal. It is essential to keep in mind that weight loss of 1 to 2 pounds every week is considered ideal. Individuals can easily shed off 2 pounds on a weekly basis by creating a deficit of 1000 calories through plenty of exercise and diet.
Low calorie foods should be used in place of high calorie foods and portions should be reduced. Rather than opting for sugary sodas, it is better to quench your thirst with water. Avoid ice cream and replace it with non-fat frozen yogurt or fruit. Some of the other food items that should be incorporated in one’s diet include whole grains, fruits and vegetables, low-fat dairy and lean protein. Green tea, grapefruit, hot peppers, rolled oats and tuna should also be included as they give metabolism a boost so more calories can be burnt.
It is necessary to perform cardiovascular exercise every week, which should be at least 300 minutes. Cardiovascular exercise can be immensely useful in burning off calories especially brisk walking, water aerobics, a game of double tennis or bicycling. The correct pace is when you can talk, but not sing during exercise.
The cardiovascular routine of an individual should also include high-intensity interval training. The cardio should include 15 minutes of switching between high intensity and easy-to-maintain intensity. For instance, people can walk for two minutes, run for one and then go back to walking for two minutes. During the high-intense interval training, people will burn more calories and they will keep on shedding for the next 24 hours.
Strength training should also be undertaken at least twice a week. This is due to the fact that it’s known to enhance the metabolism of the body by 15%. Muscle tissue is more active than fat so it can burn more energy. The muscles in your arms, back, stomach, shoulders, legs and chest should be strengthened. At least two to three sets of each exercise that include 8 repetitions should be performed with substantial weight.
As long as these instructions are followed, people will find that they are burning fat quickly and safely.