Tae Bo & Diet for Quick Weight Loss

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To lose weight, you’ve got to burn more calories than you consume; regular Tae Bo workouts while following a healthy diet is an effective weight loss plan. Tae Bo’s hour-long workout video features martial arts champion Billy Blanks, who leads you through a high-intensity session of punching, kicking, dancing and other cardio kickboxing moves. Because of its intensity, it’s an effective workout regimen for calorie burning. Workout consistency and watching your calorie intake will help you safely lose one to two pounds of fat per week.

Be Realistic and Safe

  • A realistic and safe weight loss goal is to lose one to two pounds per week. Losing weight any faster requires strategies that are unsafe and not maintainable over the long term. Every pound of fat you lose requires that you to burn 3,500 more calories than you consume. Therefore, to lose one to two pounds per week, you need to create a 3,500 to 7,000 weekly caloric deficit. You can do so by burning more calories with your Tae Bo workouts and limiting the calories you take in by making conscious nutritional decisions.

Burn Calories with Tae Bo

  • The Tae Bo workout video can help you burn a relatively large amount of calories. How many you’ll burn depends on a few factors, including your own bodyweight and how intensely you participate in the video. However, you can estimate to burn about 350 to 450 calories with each 60-minute Tae Bo workout. To burn enough calories for noticeable weight loss, fit in five Tae Bo workouts every week. This will cause you to burn a total of 1,750 to 2,250 calories every week and bring you close to your 3,500 caloric deficit needed to lose a pound.

Right Amount of Calories to Consume

  • Calculate your basal metabolic rate, which is the number of calories you burn throughout the day, to figure out how many calories you should consume. Women determine their basal metabolic rate with the equation 655 + (4.35 X weight in pounds) + (4.7 X height in inches) – (4.7 X age in years). The equation for men is 66 + (6.23 X weight in pounds) + (12.7 X height in inches) – (6.8 X age in years). To then adjust for calories burned from physical activity, multiply your basal metabolic rate value by 1.55 if you’re moderately active and exercise three to five days per week or 1.725 if you’re very active and exercise six to seven days per week. Once you have your basal metabolic rate, you can set yourself up to lose weight at a healthy rate by taking in 500 fewer calories than this value. These adjustments to your calorie intake alone will cause you to create a 3,500 weekly caloric deficit, and thus lose one pound per week.

Adjusting Your Eating Habits

  • A food journal can help you monitor your calorie intake, lets you know if you need to adjust your meals throughout the day and serves as motivation to make better food and drink decisions. If you find you're consuming too many calories, lower your intake by reducing your portion sizes at each meal by 10 to 15 percent. Enjoy lots of fruits, vegetables, whole grains and non-fat or low-fat dairy products and avoid alcohol, soda and fast and fried foods.

References

  • Photo Credit Arne Trautmann/iStock/Getty Images
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