When it comes to losing weight, the harder you are willing to work, the better the results you will reap. While it is best to lose weight gradually increasing your ability to keep it off, you can enhance your weight loss efforts by committing to a healthy diet program and a training program that includes high intensity workouts. If you stick to your plan, you will quickly see changes in your weight
A healthy diet
First take a few days and write down everything you eat. Use this information to determine how much calories you consume on a daily basis. From planning to reduce caloric intake by 500 calories each day, but do not consume less than 1,200 calories a day.
Commit to eating a healthy diet by reducing your consumption of packaged, processed foods. This includes everything you do from a bag or box or snack that comes from grocery shelves. These foods are high in calories and preservatives that your body does not need. Switch to whole, fresh foods including fruits and vegetables and lean protein sources such as poultry, fish, beans and tofu. Grain will be one packaged foods that you should make an exception. Choose whole grain pasta, black rice, quinoa, wheat berries, steel-cut oats for some options.
Design your meals for what works best to meet your hunger and fuel your body. You can choose three meals and two snacks per day, or six mini-meals. When eating a meal, fill your plate half full of fruits and vegetables, a fourth full of a lean source of protein and a quarter full of whole grains. For mini-meals, be that each contain a balance of carbohydrates and protein and about 250 calories each if you are on a 1,500-calorie plan.
For the fastest weight loss, plans to incorporate cardiovascular activity five to six times per week for at least 45 minutes each session. Choose the activities that lead to high-calorie burn as indoor cycling, the elliptical trainer or running. Include some form of strength training two to three times per week. This can be in the form of lifting free weights or join a sports conditioning or muscle conditioning class. Challenge your body in new ways and includes types of exercise you’ve never done before, such as martial arts, yoga or a cultural dance class. Incorporate new exercises will lead to successful toning and weight loss.