How do I Accelerate Weight Loss?

For women, a waistline of 35 inches or wider signals dangerous fat levels.

At the most basic level, you lose weight by consuming fewer calories than you burn throughout the day. Most adults burn about 2000 calories daily through normal activities, but in order to lose weight quickly (1 to 2 pounds of fat a week) you need to reduce your daily intake. Of course, you can't just eat reduced portions of whatever you want and expect to lose weight. Eating empty calories may cause your weight to drop, but it will undoubtedly destroy your muscle tissue and cause you to balloon back to your previous weight in no time.

Instructions

1. Eat a few small portions of fruits, vegetables and low-fat protein foods daily. Lack of protein during weight loss causes your body to take protein from its own muscles.

2. Cut out simple carbohydrates such as baked goods, white bread and starches. Continue to eat whole-grain foods, but limit your portions since these are high in calories.

3. Alternate cardiovascular and strength training. This gives your muscles time to heal and promotes effective weight loss.

4. Do 30 minutes of intensive cardio training every other day. This includes walking, running, biking or using an elliptical machine. Try a combination of these activities if it's difficult to do the same one for 30 minutes.

5. Perform 20 to 30 minutes of weight training on your non-cardio days. Lifting weight burns fat and tones your muscles.

6. Wait at least one hour to eat after working out. Your body continues to burn fat after a workout, so if you feed it too soon, it will burn the calories in the food rather than burning your fat reserves.

Tips & Warnings

• Small meals are often recommended instead of eating two or three large meals a day, since your body can better metabolize small meals.

• You don't need to meticulously count your calories, but avoid eating in excess.

• There is such a thing as too much exercise. Your body needs time to repair itself after the stress of a weight or cardio workout, so don't be upset if you miss a workout here and there.

• Don't skip meals. This will usually make you more hungry later on, and more likely to binge.

• Be wary of weight-loss supplements. While they may help you lose weight quickly, if your goal is to maintain a healthy weight, you must implement exercise and proper nutrition into your lifestyle.

References

• Essentials for eaters and dieters: A diet that works
• Northwestern Health Sciences University: Debunking weight loss myths
• University of Alabama Health: Belly Fat
• Women Fitness: Fat Foods
• Harvard: Abdominal Fat