Posted by Amanda on Oct - 24 - 2013

Our country has a growing problem with obesity and, consequently, an increased interest in weight loss. Many of the fad diets and rapid weight loss pills are a horrible idea and can result in some nasty side effects or even death if you’re not careful. Internet, health, and medical resources may conflict on various theories and methods but there are a few points which most of them agree on.

How Long Should it Take to Lose Weight

Weight loss is best achieved through a process of altering your diet and increasing your physical activity, and healthy maintainable weight loss should be achieved at the rate of 1-2 pounds per week. Here are a few guidelines and tips that will help you get started, push through, and maintain your weight loss.

Diet

The suggested caloric intake for an average adult is 2,000-2,500 calories/day. A pound of fat is roughly 3,500 calories. To lose 1lb/week, you will need to cut your daily caloric intake by 500 calories. This means only consuming 1,500 2,000 calories/day.

A healthy diet is comprised of fresh vegetables, fruit, protein, whole grains, and healthy fats. Nutrients and health value is lost in the processing of most foods, so the healthiest foods are those that have not been processed or cooked much, or even at all. By steering clear of super processed sugars, fats, and other foods, you will immediately begin to notice a difference in your weight line. These foods are hard for your body to digest and your body ends up simply storing them instead of using them. Additionally, avoid alcohol and eliminate tobacco use if you can.

Exercise

Many people turn directly to cardio fitness as a method for losing weight. In truth, the best way to lose weight is to mix cardio with strength training. Lean muscle burns fat faster than fat does. (Imagine that!) Lean muscle, however, does weigh more that fat, so don’t get discouraged when your rate of loss slows.

As you begin your weight loss lifestyle, you will find that you will lose more weight in the first couple of weeks. After this initial loss, which is mostly water weight, you will alter between losing weight and persisting on plateaus. These plateaus happen because you are building lean muscle. Lean muscle burns fat faster, and it also increases your metabolic rate, or the rate at which your body burns fat in a state of rest.

While we’re talking about metabolic rate, exercising at the beginning of the day bumps your metabolic rate permanently for the day, meaning that you burn more ‘at rest’ fat throughout your day.

Know Yourself

The key to maintainable, permanent weight loss is more than just diet and exercise; it is knowing and listening to your body. As you research, educate yourself, and consult with health, physical, and medical professionals you will slowly learn how to tailor your diet and exercise plans to meet your individual needs.

Using the same plan as someone else may work, but it may not because every single person will have a different journey and need different things as they progress. If you are considering additional options like adipex diet pills the Paleo diet or weight loss surgery in Utah, Jordan Valley Lap Band may have the answer you’re looking for.

Categories: Lifestyle & Wellness

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