Muscle tissue gives you a leaner, more-taut appearance and contributes to a higher metabolism. If your body has a greater proportion of muscle mass, it will burn more calories at rest. If you're determined to try to reach your pound loss in eight weeks, you'll likely be restricted to consuming between 1, and 1, calories a day.
These calories must come from nutrient-rich sources such as vegetables, whole grains, lean protein, low-fat dairy products and unsaturated fats. You have little room for the empty calories found in sugar, or in saturated or trans fats, and in refined grains. For snacks, have a cup of skim milk and a scant handful of nuts or cut-up vegetables.
If you can create the 1,calorie deficit daily via meal restriction and exercise, then the 25 pounds might come off in eight weeks. Note, though, that as you lose weight, your metabolism slows a bit, because it's fueling a smaller body. As you get closer to your goal, you may need to increase your exercise even more and eat even less.
Eating more than the 1,calorie-per-day minimum, though, is still necessary to avoid nutrient deficiencies. Consider why you have set yourself such an aggressive goal and whether it's something you can truly achieve in eight weeks.
Often, weight lost quickly can reappear just as quickly. Be honest with yourself about your ability to sustain such a high volume of exercise. If you're just starting to be physically active, you'll risk injury by adding so much exercise volume all at once, instead of gradually working up to it. To lose weight you must be in a calorie deficit, which means eating fewer calories than you burn. To lose 1 pound each week requires a calorie deficit of 3,, says April Merritt, nutritionist at the American Council on Exercise.
You can do this by ditching high-sugar, high-fat snacks, switching to lean meats, fish and dairy products and reducing portion sizes. Perform calories worth of exercise every day. Reducing your calories by each day through dieting will yield a weight loss of 1 pound a week, but to lose 25 pounds in three months you need to lose 2 pounds each week.
Your other weekly pound can come from exercise. The Centers for Disease Control and Prevention recommends minutes of moderate-intensity or minutes of vigorous-intensity aerobic exercise each week. According to the Harvard Medical Schoo, activities such as running, cycling and swimming burn the most calories.
Add in two strength training sessions each week. When it comes to toning up and burning fat the best approach to weight training is to perform full-body workouts, says Marc Perry author of the "Get Lean Guide. The satiety-boosting effects of fiber could produce big benefits in terms of weight control.
In addition, a month study in women found that each gram of dietary fiber consumed was associated with 0. Fruits, vegetables, whole grains, nuts and seeds are all excellent sources of fiber that are integral to a healthy weight loss diet. Summary Fiber keeps you feeling full to reduce appetite and intake, which may boost weight loss. And just as getting enough sleep can set you up for success, sleep deprivation can cause the pounds to slowly pack on over time.
One study following 68, women over 16 years found that those sleeping five hours or less gained an average 2. Another study showed that even a single night of sleep deprivation can increase levels of hunger hormones, which could lead to increased appetite and weight gain Try practicing a bedtime ritual each night, sticking to a routine and minimizing your intake of caffeine before bed to establish a healthy sleep cycle and enhance weight loss.
Summary Getting enough sleep and improving sleep quality could benefit weight loss. Conversely, sleep deprivation can lead to increased hunger and weight gain. Staying accountable to your weight loss goals is key to long-term success. There are many different ways to do so. For example, weighing yourself daily has been associated with increased weight loss and a reduced risk of weight regain compared to weighing yourself less frequently Research also suggests that keeping a food journal to self-monitor your intake and progress can help you lose more weight and keep it off longer 23 , You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals.
Summary Staying accountable can help increase weight loss. Weighing yourself daily, keeping a food journal and pairing up with a friend are all effective strategies to enhance weight loss.
Cardio , also known as aerobic exercise, is a form of physical activity that increases your heart rate and helps strengthen your heart and lungs.
One study in overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. In fact, performing cardio to burn either calories or calories five times per week for 10 months resulted in an average weight loss of 8. To maximize weight loss, aim for — minutes of cardio each week, or about 20—40 minutes every day Walking, running, jumping rope, rowing and boxing are some easy and enjoyable cardio workouts that can amp up weight loss.
Mindfulness is a practice that involves becoming more aware of your thoughts and feelings while also shifting your focus to the present moment.
Eating slowly and practicing mindfulness can help increase weight loss and decrease intake while also allowing you to enjoy your food. For example, one small study demonstrated that eating slowly led to greater increases in satiety hormones and feelings of fullness than eating at a faster pace Similarly, a study in 30 healthy women showed that eating slowly resulted in decreased calorie intake and greater feelings of fullness compared to eating more quickly Try minimizing distractions while eating, chewing your food more thoroughly and drinking water with your meal to help yourself slow down and enjoy.
Summary Eating slowly and practicing mindfulness can increase feelings of fullness, decrease calorie intake and enhance weight loss.
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