Posts Tagged ‘diet exercise’

How Much Weight Can You Lose in a Month?

January 30th, 2011

Copyright 2011

Determining how much weight you can lose in a month can help you to create a successful weight loss plan.To answer the question, “how much weight can you lose in a month?”, you should understand several things. With the pressures out there to lose weight mounting—every face smiling at us from magazines, billboards and TV screens seems to be thin and glowing—the idea of losing weight can seem to be more urgent than ever. You may be asking yourself just how fast you can lose that weight. The important thing to remember is that by skimping and cutting corners, you’re just doing a disservice to yourself; you don’t want to attempt a crash diet that could leave you gaining weight back, losing energy, or worse—unhealthy. So here are some things to keep in mind.

First, the more muscle you have, the faster your metabolism, and the faster you will lose weight. This is why it is so beneficial to include regular weight lifting sessions along with aerobic and cardio routines in an exercise regimen. Building muscle mass will make you burn calories more quickly and efficiently, which you will do during vigorous cardio workouts.

Second, it is generally accepted that 3500 calories is the equivalent of a pound of weight. This means that for every 3500 calories you eat that you don’t burn off in activity, you put on a pound. And, conversely, every 3500 calories you burn away during exercise should theoretically result in a pound of weight lost.

If want to determine how much weight can you lose in a month and you decide to attempt to lose weight by changing only your diet, it will be possible, but difficult. How much weight you lose will depend on how drastic of a change you undergo—for example, if you have a regular diet of fried foods, a vegan diet is a drastic change that may result in a great deal of weight loss; it all depends on how many calories you can safely cut out—every 3500 counts. Weight loss will also depend on how quickly your metabolism adjusts, so you may need to vary your intake of calories to keep your metabolism “on its toes”.

Exercise is an important component of any weight loss plan.Conversely, if you attempt to lose the weight by exercise alone, consider that 3500 calories equates to around five or six hours of exercise. If you work out once a day, that translates to about a pound a week, or about four pounds in a month. And that’s only if you stick to your schedule religiously and get your heart rate up consistently.

The most effective way to lose weight quickly is to combine both diet and exercise for the maximum burn of calories. If you can cut 3500 calories out of your diet per week—reasonable, especially if you limit yourself to between 1200 and 1800 calories a day—and burn 3500 per week in exercise, that equates to about two pounds a week. You could always burn more than that, but you have to remember to stay safe!

So if you’re wondering how much weight can you lose in a month, know this: if you are dieting and exercising safely and effectively, you should lose about 1-2 pounds a week, and around 10 pounds a month. Don’t rush it! You’ll see results soon.

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Lose Weight in 3 Days – Find Out How

January 30th, 2011

Copyright 2011

It is possible to lose weight in 3 days, but it should be done safely and responsibly.If you’re wondering if it is possible to lose weight in 3 days– it certainly is. However, losing weight is not an easy process and there are a lot of people out there looking for easy fad diets to get the results they desire without the effort. To substantially affect change in your body, it is important to make constant changes that include healthy diet and exercise, and expect that the most significant change will happen gradually. But there are a number of ways to make a quick change that results in rapid weight loss, and you can use them to get a jump start on more significant weight loss.

Many people refer to the 3 Day Diet plan when considering how to lose weight in three days– it is also commonly referred to as the Cleveland Clinic diet and has been around, and the subject of fervent discussion, since 1985. The diet is strict and promises a weight loss of ten pounds over a period of three days. A sample meal from the 3 Day Diet meal plan looks like this:

Lunch:
1/2 cup tuna
1 piece toast
Black coffee or tea, with 1 packet artificial sweetener

The 3 Day Diet includes a stringent meal plan designed to be precisely followed. Evidence that this leads to substantial weight loss, however, is somewhat sketchy; many people argue that the diet results in a loss of mostly water weight, not actual fat burning. The diet can be repeated as often as one likes, with periods of 4-5 days of normal eating in between, with the aim of keeping the metabolism from adjusting to the lower number of calories and maintaining the speed of fat-burning processes.

The 3 Day Diet plan has shown some effectiveness in losing weight, but it is not a guarantee that the weight will stay off. You can certainly use it to lose weight in 3 days, but it should be followed by a more regular regimen of healthy eating and exercise– this way you will continue to burn fat, but you will be doing it in a healthy way. You can also significantly increase your weight loss– particularly during this intensive three day period– by drastically raising your activity level.

To consistently burn enough calories to lose weight, you should be raising your heart rate above 120 for 20-30 minutes a day. Spend this three days getting a great deal of exercise, and replace your meals with small snacks throughout the day if you choose not to follow the stringent meal plan of the 3 day diet. Also, ensure that you are drinking a great deal of water. Staying hydrated helps you have more energy to continue to burn those calories that will result in weight loss.

None of these tips is a sure thing for every person. Everyone is different and will lose weight at different rates. But you can use this as a guide to get started with rapid weight loss; you may not lose ten pounds, but you will lose weight in 3 days and will be well on your way to losing more.

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Antioxidants as Weight Loss Supplements

November 17th, 2010

Copyright 2010

Antioxidants found in healthy foods are great weight loss supplements...just not in the way you may think.One of the more recent buzzwords in the health and fitness worlds is “antioxidants,” but did you know that these compounds can be used as weight loss supplements along with a diet and exercise plan? Antioxidants are simply molecules appearing in many types of food that help fight the oxidation of other molecules in the body, preventing the formation of free radicals that can damage body cells.

For several years now this preventive ability has been touted as an anti-aging solution, as the damage to our cells can also damage their DNA, leading to the possible development of diseases, including cancer and diabetes. Antioxidants also protect the skin from wrinkles and sun damage as well as reducing risk of sunburn. Commonly found in a variety of fruits and vegetables, antioxidants clearly provide unique health benefits from which we can all benefit. However, there’s another great reason to include them in your diet – they can help you lose weight.

To be clear, antioxidants themselves do not actually accelerate the weight loss process. But they fit the bill perfectly as weight loss supplements – in other words, you might use them alongside a diet and exercise program to give yourself a little extra edge in your weight loss journey.

Antioxidants prove their health benefits to dieters as soon as the weight starts coming off. When our bodies burn fat, the molecules become oxidized, which leads to the release of free radicals. A diet healthy in antioxidants will mitigate the increased number of free radicals that are released as the dieter loses fat, protecting him or her from the ill effects that could result.

Antioxidants will also help reduce the amount of potentially toxic compounds in the body that are released as a result of the heavy exercise that often accompanies a weight loss program. Making sure to get enough antioxidants will also aid in replacing the nutrients that are used during muscle growth. A 2007 study, “Effects of Flavonoids and Phenolic Acids on the Inhibition of Adipogenesis in 3T3-L1 Adipocytes” published in the Journal of Agricultural and Food Chemistry and reported by Science Daily, found that certain antioxidants actually reduce the number of triglycerides formed by fat cells in mice, but only more testing will determine if the same holds true for humans as well.

Eating a healthy diet, including antioxidants, will greatly benefit your weight loss efforts.In addition to the unseen health benefits of foods rich in antioxidants, it’s also a great idea to get enough of these foods because they tend to be healthy in general. For example, some of the foods containing high doses of antioxidants include soybeans, oats, corn, walnuts, berries, spinach, and Brussels sprouts. These foods make great between-meal snacks or sides for a full meal, making it easy to stave off hunger, provide the body with a range of nutrients, and get a sizable dose of antioxidants as well.

Antioxidants are also available in forms more common to weight loss supplements, such as pills and powders, but the jury is still out on them; it’s most likely quite adequate to get a decent serving of antioxidants from the food you eat, bypassing the need for an extra supplement.

While antioxidants don’t do anything to actually increase the rate of weight loss, they do function quite nicely as natural weight loss supplements. Their health benefits extend beyond just providing protection from free radicals since they’re mainly found in healthy foods, making them a good choice for any dieter regardless of his or her goals.

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Lose Weight Quickly With High-Intensity Interval Training

November 7th, 2010

Copyright 2010

High Intensity Interval Training can be an attractive exercise option.Ideally, any plan to lose weight quickly should include both diet and exercise. Most experts in the nutritional health field agree that it’s simply impossible to lose weight permanently and successfully without the proper diet, citing studies such as those conducted by the Loyola University Health System, which showed that thinner women did not necessarily engage in higher levels of activity.

However, while a proper diet may be the primary driving force behind weight loss, exercise should not be neglected, as it provides health benefits in addition to calorie-burning properties that make it so popular with dieters who want to lose weight quickly.

When people think of “exercising” they typically think of cardio, or exercise specifically intended to increase the heart rate and keep the cardiovascular system healthy. The rigorous physical activity involved in a cardio workout causes the body to use up quite a bit of energy, thus promoting a caloric deficit that leads to weight loss.

The cardio workout of a typical dieter can last 30 minutes or even an hour. These long workouts can easily be incompatible with the fast pace of modern living, so dieters sometimes find themselves unable to spend as much time on cardio as they’d like.

Fortunately, there is an alternative to these long workouts: high-intensity interval training is a type of cardio that focuses on short bursts of physical effort rather than the drawn-out pace of typical cardio exercise.

A high-intensity interval training (HIIT) exercise is composed of several different stages. A warm-up exercise at a moderate rate of exertion starts out the workout, but it soon diverts from a typical cardio workout by introducing “sprint” sections of extreme exertion.

For example, in an HIIT running workout, the runner would start at a moderate warm-up pace for a few minutes before launching into a full-on sprint, often at the limit of his or her abilities. The sprint, or interval, is maintained for a set period of time, typically 15 or 30 seconds. The runner then returns to his or her previous moderate running speed to “cool down.” After a set amount of time, the runner sprints again, and so on. This cycle is usually repeated 6-8 times followed by a “cool down” period of moderately intense activity for a few minutes. Beginners will likely find themselves unable to complete more than two or three intervals as the exercise can be quite demanding.

Your overall weight loss program may benefit from High Intensity Interval Training.There are several documented benefits to HIIT that make it preferable to regular cardio, including providing an extra edge to those looking to lose weight quickly. A 2001 graduate study at East Tennessee State University found that HIIT increases resting metabolic rate for 24 hours after the workout is completed. This means that although the body is no longer engaged in heavy physical activity, it continues to burn energy at a higher rate than normal. This increase in metabolic rate does not occur with traditional cardio, or at least not as drastically. The extreme physical exertion that HIIT requires also means that exercises can be completed in a far shorter amount of time with similar results, and HIIT appears to preserve muscle mass more than traditional cardio exercise.

Anyone who is looking to lose weight quickly should carefully consider his or her options in both diet and exercise. Diet is the most important factor in weight loss, but exercise should not be discounted, and for those looking to give themselves an extra edge in their journey towards weight loss, HIIT is a good option that will speed up weight loss without monopolizing too much of the dieter’s time.