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How to Lose Weight Quickly
Lose Weight Quickly - It's that
time of year again when many of us regret the diet decisions we made over the
summer as we realize our jeans are too tight! The all-inclusive vacation and
trips to the beach and pool can often lead to some unwanted pounds by September
and, as a result, poorly fitting jeans. Look your best, and get ready to slip
into your skinny jeans with these tips to help you shape up quickly.
1. Eat
protein at every meal. Eating enough protein will help you stay satisfied and
resist the temptation to snack excessively between meals. If you want to loseweight quickly, aim to eat approximately .7 grams of protein for each pound of your
body weight. Just multiply your body weight, in pounds, by .7 to determine the
number of protein grams to eat each day.
Protein also helps boost your metabolism, since it takes more calories
to metabolize compared to fat and carbohydrates. Some high-quality protein
sources include: lean beef, chicken breast, fish, lentils, beans, and Greek
yogurt.
2. Don't
drink your calories. You've heard it many times before, but drinking your
calories, with sugary drinks, juice, or alcohol, is an easy way to sabotage
your diet. Dehydration, though, is an underlying cause of food cravings, so do
drink plenty of water! Water helps to keep you full and is a key way to detox
your body. To calculate your water needs, take your body weight and divide by
two. This is the number of ounces of water you need to drink every day. If
plain water sounds boring to you, flavor it with fruit or veggie slices for a
fun twist.
3. Just log
it. Writing down your food and beverage intake is critical to weight-loss
success, because it keeps you accountable. My clients often tell me their
eating habits get worse when they stop logging their food intake. Many great
apps, such as My Fitness Pal, can help you keep track of your diet.
4. No eating
after dinner. Late-night snacking is a problem for many people, especially when
it's done mindlessly while watching TV or browsing the Internet. When you snack
after dinner, your body will be busy digesting your food while you sleep
instead of burning the fat. You want your body to be burning fat while you
sleep so stop eating after dinner. This is a key to losing weight more quickly!
5. Eat three
meals per day, not five or six small ones. As a registered dietitian for over
16 years, I have seen many people who are trying to lose weight quickly graze all day
long and never stop eating except to sleep. Shifting to a three-meals-per-day
mentality helps them to focus on eating a good source of protein and a whole
grain along with fruits and vegetables at mealtime. Eat a satisfying meal, and
wait to eat again until the next meal. That also puts your body into the
calorie deficit you need to start losing body fat.
6. Try
high-intensity interval training (HIIT). Most people stick to the same 'ole,
same 'ole at the gym without getting the results they crave. If you want
change, you must try high-intensity interval training, which is an excellent
way to help you lose fat. Getting your heart rate above 75 percent of its
maximum rate has been shown to increase your metabolism, which helps you burn
more calories. High-intensity exercise burns nine times more fat per calorie
than low-intensity exercise does. One of my favorite methods of HIIT is doing
Tabatas, which were developed by Izumi Tabata, former training coach for the
Japanese speed skating team and now dean of the Graduate School of Sport and
Health Science at Japan's Ritsumeikan University. The basis of his method is to
work at an extremely high level for short periods of time. Each workout is four
minutes long, consisting of 20-second, high-intensity work followed by 10
seconds of rest; this continues for a total of eight cycles. This method has
been transformational for the women in my Adventure Boot Camp class. Some examples
of these exercises would be jump squats, burpees, and mountain climbers.
7. Don't
forget strength training. Since people seem so focused on their cardio, they
often forget about weight training—my favorite part of the gym. Strength
training, whether you're male or female, can help you define and shape your
muscles. It also boosts your metabolism. If you're really short on time, focus
on your upper body—arms can show definition faster than larger muscle groups.
Try lifting weights three to four times per week for at least 30 minutes to see
results.
What are
your favorite get-in-shape-fast tricks?
Hungry for
more? Write to eatandrun@usnews.com with your questions, concerns, and
feedback.
By : Mitzi Dulan,
RD, CSSD
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