Fastest Way to Reduce Weight

Fastest Way to Reduce Weight

Fastest Way to Reduce Weight

1. • 1
     Get at least 1 hour of cardiovascular exercise, 5 days of the week. Perform exercise at moderate intensity, so that your heart rate increases, you break a sweat but you are still able to hold a conversation. Incorporate speed-walking, water aerobics or bicycling. As you get stronger, increase the intensity. Exercise vigorously for 30 minutes, 5 days per week. Your heart rate and breathing increase, and you can only speak a few words. Go running, swimming or ride a bike uphill.
     
     
   • 2
     Add intervals to your cardiovascular routine. According to the Mayo Clinic, adding high intensity intervals to your cardiovascular exercise increases the amount of calories you burn. Ride a bike or jog at moderate intensity for 2 minutes. Speed up as fast as you can for 1 to 2 minutes. Switch from moderate to high intensity over the duration of your workout.
     
     
   • 3 
     Perform strength training exercises on 2 days of the week. During strength training, you burn calories and afterward, when resting, your body still burns calories because, to maintain muscle tissue, your body has to work harder than when it maintains fat. Perform strength training exercises that use your body weight. Include lunges, pushups and squats and incorporate exercises with free weights and weightlifting machines.
     
     
   • 4
     Consume fewer calories on a daily basis. Multiply your current weight in pounds by 7 to find out the calories you can consume daily to lose weight while still maintaining your health. WebMD recommends you do not go under 1,200 calories a day without medical supervision.
     
     
   • 5
     Minimize your starch intake. Consume complex carbohydrates, such as oatmeal, whole-wheat pasta and brown rice, if you must have starches. Eat starches early in the day and reduce or avoid them as the day goes on. Fill up on vegetables, fruits, lean meats, nonfat dairy products and water.
     
     
   • 6
     Keep a food and exercise journal to help you stay focused. Record your daily food intake and your daily exercise routine. If your weight loss stops, consult your journal to see what is causing this and where you can make adjustments.
     
     
   • 7
     Get 8 hours of sleep at night, because a lack of sleep keeps your metabolism from functioning properly during your waking hours. You are also less stress resistant during the day when you are sleep deprived. You may give into cravings quicker and sabotage your diet.