Weight loss is driven by expending more calories than are consumed. Losing 15 lbs. in a month, a rate higher than recommended, requires a net loss of 13,125 calories per week. The human body burns calories three ways: 1) your resting metabolic rate (approximately 70 percent), 2) caloric expenditure from the act of eating itself (about 10 percent), and 3) exercise (roughly 20 percent), according to Exercise ETC, Inc.
Exercise six days a week and ensure that you burn 1,021 calories per workout, a significant effort. To provide some examples, a 150-lb. person would burn the required amount of calories by performing any of the following workouts: moderate aerobic dance for three hours, cycling or playing singles tennis for two hours, running for an hour and 20 minutes atan 8.5-minute mile, or lifting weights for two and a half hours.
Reduce your daily caloric intake by 1,000 calories per day. Visit a website with a calorie calculator, such as the American Council on Exercise, and enter your statistics to calculate the number of daily calories you need to maintain your current weight with little or no exercise. Subtract 1,000 from the number provided and divide by 5. Eat approximately that number of calories each meal.
Eat five to six smaller meals and snacks a day to increase the thermic effect of food (TEF), or calories expended from digestion. Ten percent of calories are burned simply through digestion. For this effect to operate fully, eat frequent, small meals. Eating too much food at one time suppresses TEF and causes more calories to be stored, according to Exercise ETC, Inc. Additionally, eating more frequent meals regulates blood sugar, reducing the temptation to overeat. Eating breakfast has shown to boost metabolic rate by 5 percent alone, Exercise ETC, Inc. reports.
Reduce your fat intake significantly. To digest food, the body expends just 3 calories for every 100 calories of fat consumed, yet it burns more than 27 and 23 calories, respectively, from the digestion of protein and carbohydrates, according to Exercise ETC, Inc.
Consume 12 to 16 glasses of water each day. Keeping your body well hydrated actually decreases the amount of water it retains, helping you to slim down and lose weight.
Tips and Warnings
If significant weight loss is your goal, please consult a fitness or health professional. Having realistic goals and a detailed exercise plan from a highly experienced and qualified professional will ensure your goals are met safely, and most importantly, that your weight loss is sustainable.
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