- Always check with your doctor to be sure you are healthy enough to exercise and make diet changes. Ask your doctor what your minimum daily calories should be. Ask him what your target heart rate for aerobic exercise should be.
- To lose body fat weight while maintaining muscle mass, do not reduce calories more than 500 below your maintenance calorie requirements. For instance, if you need 2000 daily calories to maintain your current body weight, do not reduce your calories below 1500 per day.
- Eat a balanced diet including all food groups in amounts recommended by the USDA to ensure good health while you lose weight. Reduce calories by eliminating extra fats and sugars.
- Carbohydrates are the body's main energy source and should comprise the bulk of your daily calories, even when you're trying to lose weight fast. Low carbohydrate diets may reduce the amount of immediate energy you have available for exercise; and they may also place strain on your kidneys and liver.
- Muscle tissue burns calories most efficiently. Increasing muscle mass through resistance training with weights or isometrics will cause the body to consume more calories, even at rest.
- The American College of Sports Medicine recommends at least 250 minutes per week of aerobic exercise--any activity that elevates your heart rate to a calculated target rate based on your age and fitness level--for weight loss.
- Ultra fast weight loss is not healthy. Your body can metabolize only about 2 pounds of its own fat per week usually. Losing more than 2 pounds per week means you are possibly losing muscle tissue.
Comments
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