Fastest way to lose weight for women
What is the fastest way to lose weight for women? One of the biggest mistakes you can make when trying to lose weight is to concentrate only on your diet, total calorie intake or the nutrition portion of your weight loss plan. Two other (almost equally) important factors in losing weight the fastest way are your exercise or physical activity habits and behavior modification. You need to burn calories, build muscle and modify or change the behaviors and thought patterns that contributed to weight gain in the first place. Doing so will enable you to see real changes that lasts. Use these extreme weight loss tips to kick your weight loss program into high gear!
Exercise and Physical Activity
- Aim to engage in one hour of exercise most days of the week. Include at least five cardiovascular exercise sessions and two resistance training (full body) routines.
- Take up several aerobic activities that are enjoyable to keep exercise ‘fun’, such as rock climbing (indoor or outdoor), hiking, swimming, biking or playing a team sport.
- Park farther away from your destination (when driving somewhere) and always take the stairs.
- Vary your exercise regime and consider interval training to challenge your muscles and break through plateaus.
- Try including forms of ‘whole body’ exercise routines on occasion, such as yoga/Pilates.
- Keep reminding yourself that the most significant predictor of long-term weight management is the amount of time you spend exercising.
- Consider investing in a couple of sessions with a qualified personal trainer. You will learn how to exercise smarter versus harder and a fitness expert can help tailor a program toward your goals.
Behavior Modification and Monitoring
Eat slowly, measure your portions until you become ‘portion savvy’ and keep a detailed food journal for monitoring calories.
- If certain foods send you into a binging spiral, keep them out of the house during this time.
- Address reasons for over-eating that may be emotional – consider psychological/behavioral counseling if needed.
- Concentrate on getting back in tune with your hunger. Try to only eat when you are hungry and seated at the kitchen/dining room table. Avoid eating to cure boredom, relax or alleviate depression. Instead, call a friend or take a walk.
- Do not concentrate only on food – stay hydrated by drinking plenty of water. Stick with primarily calorie-free beverages.
- Take at least 15 minutes per day (more if possible) to do something just for yourself/doing your favorite thing.
- Get plenty of sleep – don’t skimp and try to go to bed at about the same time every night.
- Reward yourself (a non-food reward) for every milestone, such as every time you lose 5 pounds.
- Drummond, K.E. & Brefer, L.M.: Nutrition for Foodservice & Culinary Professionals, 7th ed. John Wiley & Sons, Inc., New York, New York, 2010.
- ChooseMyPlate.gov: http://www.choosemyplate.gov/index.html
- The Mayo Clinic: Weight Loss Basics: http://www.mayoclinic.com/health/weight-loss/MY00432