Quick & Healthy Weight Loss Tips
by Ruth Taylor
The key to quick and healthy weight loss is not only to cut calories and add intense exercise but also to make the calories you do eat count. Choose nutrient-dense foods such as fruits and vegetables, and make daily activity a priority.
Knowing how many calories your basal metabolism burns daily will help you to plan your diet and exercise regime. Your basal metabolism is how many calories you burn just going about your daily activities, including sleeping, bathing and eating. There are many online calculators, such as the one found on the Mayo Clinic website, that will allow you to enter your age, activity level and other details to see how many calories you burn on average each day.
Once you know your daily calorie expenditure, increase your activity level to burn extra calories each day. An intense cardiovascular workout, such as spinning, will burn about 500 calories in 45 minutes. Strength-training exercises will not burn as many calories but should be a part of your routine since building muscles will help you to burn more calories around the clock. In addition to burning more calories through exercise, you will need to make changes in your diet.
Counting calories should not translate into depriving yourself or going hungry. Fill up on leafy green salads, which you can drizzle with a nonfat dressing or a squeeze of lemon or orange. Starting your meals with a large salad will help you to feel satisfied and therefore better able to turn down unhealthy food choices like french fries or cheese-laden nachos. Liven your salads up with cooked vegetables like beets, turnips or steamed broccoli, and follow up with a lean protein such as chicken breast or a low-fat cut of beef. Some meats are extremely low in fat, such as ostrich and gator, but they may not be readily available in your area.
A low-fat, high-protein breakfast such as yogurt or an egg-white omelet with low-fat cheese will start your metabolism off to a good start and keep you satisfied longer than a sugary, high-carbohydrate cereal would. Sprinkle toasted flax meal or wheat germ on top of a low-fat or nonfat yogurt for extra fiber that is both satisfying and good for you. Make these suggestions a part of your weight loss plan, and stay healthy as you lose those extra pounds.