How to lose weight

Keeping an eye on your calories does not require you to drastically cut down on your food intake. If you are thinking about how to lose weight naturally, you need to keep two things in mind- the calories consumed and the calories that you burn.

If you are trying to lose about 1 kilo or two pounds in just a week, you have to burn 500 calories more each day for the whole week. The best way to do this is to consume fewer calories and burn more.

You can reduce your calorie consumption to about 1000 to 1200 calories each day and fit in one hour of a rigorous workout each month. Cutting down more than 500 calories a day can be harmful for your body and can result in several health issues.

Consuming too much salt leads to the retention of fluid which can also add to your overall body weight. It can also make you look bloated and bulkier.

It is a good idea to increase the consumption of starch in your diet instead of fats and sugars. Starch is a type of complex carbohydrate that will digest slowly and keep you feeing fuller for longer. This allows you to stay satiated and also gives your body a constant supply of energy to carry out various functions.

If you are wondering how to lose weight fast with exercise, aerobic training along with strength training is the healthiest and most natural approach. Aerobic exercise is most useful when you are trying to lose more weight in a shorter span of time. This helps you burn several more calories and allows you to get rid of stored fat deposits faster.

Ideally, 1 hour of aerobic each day will allow you to also maintain a healthy calorie intake. This prevents you from going into the low calorie range which is quite dangerous.

One important thing to note is that when you are cutting calories from your diet, you may feel slightly tired when you exercise. So, it is ideal to set a goal of not shedding more than 1 to 2 pounds each week. That way, the calorie intake is not drastically low and helps you manage both aerobic exercises and strength training.

The type of exercise, the time of exercise and body weight determine the amount of calories lost. For instance, according to the Harvard Medical School, a 125 pound adult can lose between 210 and 300 calories with 30 minutes of aerobic exercise such as High Impact training, cycling, running, rowing and swimming. On the other hand, the same time on the same activities leads to a loss of 311 to 444 calories in case of a 185 pound adult.

The food that you eat can make all the difference when it comes to weight loss. A meal plan that is well balanced is easier to stay consistent with. If you are looking at creating a diet plan that is low in calories, you need to make sure that you consult with a registered dietician.

Ideally, filling your plate 1/4th with protein, ½ with vegetables and fruits and the other 1/4th with whole grains is a simple way to start out on a balanced meal plan. Make sure that your diet includes a lot of fish, lean protein, skinless chicken, soy, quinoa, lean beef and a lot of fruits and vegetables.

A low carb diet is also a great option to lose weight fast. These diet plans limit the carbohydrate intake to under 50 grams each day. With this type of diet, your body uses fats instead of carbs to produce energy. That way, you are able to get rid of any fat deposits in your body faster.

There are some side effects for the first few days of following this diet such as nausea and headaches. This is short term. However, for women who are pregnant or for those who are suffering from osteoporosis or kidney issues, it is best to consult a certified dietician and your doctor before starting a diet plan that is low in calories.

Most people focus only on aerobic training and cardio training when it comes to weight loss. However, including strength training increases your chances of maintaining the weight loss process for a longer time.

Strength training helps you build muscles. The more your muscle mass, the more calories your body burns. This when combined with a diet plan that is lower in calories, you will be able to lose weight faster.

Strength training also keeps the muscle mass higher and consistent to make sure that your weight loss is retained for a longer time.

Besides all of the above, making sure that you get ample rest and also drink a lot of water through the day can help you lose weight a lot faster. Water helps you absorb nutrients from different foods better to make sure that you are on the path to healthy weight loss.