Rapid weight loss comes with a number of health risks and may encourage unhealthy habits that lead to eating disorders. Rapid weight loss may be necessary to prevent more serious health risks such as in the cases of individuals who are morbidly obese. Medical professionals recommend that individuals lose no more than 2 pounds per week in order to keep the weight off. At this rate, individuals should aim to lose 20 pounds in approximately 10 weeks.
Step 1
Maintain a nutritional deficit by consuming fewer calories than you burn. According to MayoClinic.com, you must burn 3,500 more calories than you consume to lose 1 pound of fat. To lose 2 pounds of fat per week, you should consume 1,000 fewer calories than you burn each day with diet and exercise. Record the number of calories you eat after each meal to help you reach your weight loss goal.
Step 2
Maintain a well-balanced, nutrient-rich diet. Restricting your calories too much will cause weakness and fatigue, making it difficult to exercise effectively. Your diet should contain plenty of fruits, vegetables, lean proteins and whole grains, and should be low in fat and cholesterol. Limit your intake of beverages that are high in sugar and caffeine, as these tend to contain empty calories. Drink 64 ounces of water each day to stay adequately hydrated.
Step 3
Perform at least 30 minutes of rigorous cardio exercise each day. Exercises such as running, jogging, kickboxing and cycling can help you burn 500 calories in a single hour. Diversify your daily workout regimen to help you stay motivated and increase the duration and intensity of your workout as you build strength and endurance.
Step 4
Perform weight training exercises every other day. Weight training helps promote lean muscle development, which helps you to perform cardio exercises more effectively while burning fat more efficiently. Do at least three sets of 12 or more repetitions on various resistance machines and using free weights.
Posted in: Lose Pounds