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Weight Loss Information from experts |
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Faster Fat Loss Thats Healthy
I received a telephone call from a lady last week. Her first word was "heeeelp"! She was on a weight loss program and only losing about one half pound per week. She wanted to speed things up but didn't want to do anything that was unhealthy. Here's what I told her: If you're interested in losing fat, you're objective is to create a daily caloric deficit. For example, If you're consuming 1700 calories per day, and expending 2000 calories per day, your caloric deficit is 300 calories. So, if you'd like to increase your daily caloric deficit, you have two options; to decrease your caloric intake by eating fewer calories, or increase your caloric expenditure via more activity / exercise. However, you cannot decrease your daily caloric intake much lower than 1200 to 1500 or so without potentially creating health and metabolism problems. So, the remaining factor in the deficit equation is caloric expenditure through increased activity / exercise. The good news is that you can substantially increase your caloric expenditure. For example, if you're exercising for 30 minutes three days per week, over a period of several weeks you can increase your exercise to 60 to 90 minutes per day, six to seven days per week. An example of this would be 60 minutes of aerobic exercise, six to seven days per week and 30 minutes of weight training three days per week. So, in this example, you would increase your monthly exercise minutes from about 360 to 1800. Plus, in addition to the calories that you're expending during exercise, you would also substantially increase the number of calories you're burning 24 hours-a-day, yes, you'll even burn more calories while you're sleeping. You can't beat that, can you? So, if you want to speed-up your fat loss, here's your game plan.. 1. Tone your muscles with weight training three days per week. Toned muscles supercharge your metabolism! This should be done just after your aerobic exercise session. 2. Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis (preferably in the morning) for 30 to 60 minutes! Note: If you haven't been exercising, be sure to gradually increase your exercise time. 3. Do an additional 15 to 30 minutes of aerobic exercise in the evening, five days per week. Some people like to do this just before their dinner meal to decrease their appetite, but after dinner is fine too. In the interest of injury prevention and not getting bored with your exercise, try to alternate the type of exercise you do. For example, walking in the morning and aerobic dance in the evening. 4. Incorporate "intervals" into most of your aerobic sessions. Intervals are a powerful tool to help boost your metabolism. they are explained in detail in my article, "Intervals for Weight Loss." 5. Develop a more active lifestyle. Look for the "hard" way to do things - the way that requires the most energy expenditure. Put this plan into action and you'll like the results - you'll look better, feel better, have less body fat and more muscle tone! Get movin'! copyright 2004 by Greg Landry, M.S. Author and exercise physiologist, Greg Landry, offers free weight loss and fitness success stories and targeted, highly affective weight loss programs for women, men, type 2 diabetics, and people with slow metabolisms and hypothyroidism..
MORE RESOURCES: Lakers' Luka Doncic weight loss lands him cover of Men's Health, and Mavericks fans are depressed Yahoo Sports Luka Doncic's Team Reportedly Saw Path to Better Diet, Weight Loss Before Lakers Trade Bleacher Report Scientists Warn: Popular Weight Loss Drugs Like Ozempic Fail To Provide Key Long-Term Health Benefit SciTechDaily A woman lost half her body weight. 4 simple habits have kept her in shape for 3 years. Business Insider Why the 6‑6‑6 walking routine is going viral and how it supports weight loss and mental health Times of India Health coach shares 3 missing pieces of weight loss in 40s: It's not just about 'eating more protein and walking' | Health - Hindustan Times Hindustan Times Country music star Zac Brown's weight-loss plan includes gaming, IV drips, and several foods he says he won't eat again Business Insider Novo Nordisk shares fall 20% after company names new CEO and lowers its financial outlook - CBS News Not Losing Weight on Ozempic? Don’t Make These 6 Mistakes Everyday Health Lawmakers Press FDA to Target Knockoff Weight-Loss Drugs Bloomberg.com Top 8 Weight Loss Supplements for Women in 2024 On Pattison Experimental drug promotes weight loss by heating fat instead of suppressing appetite - News-Medical The Pink Salt Trick Recipe for Fast Weight Loss Trend in 2025: Why ProZenith Is the Science-Backed Alternative Yahoo Finance Personalized GLP-1 plans drive real weight loss, few side effects, and strong adherence to care Hims & Hers Newsroom ‘This Is Us’ star Chrissy Metz’s weight loss journey: These 2 rules helped the actress lose 100 pounds Times of India GLP-1 drugs for diabetes and weight loss may also help control asthma Medical News Today IN GOOD HEALTH: What Changes to FDA Approval for Compounded Weight Loss Medications Mean Tillamook County Pioneer No drugs, no diets: how an influencer in China lost 60kg in 5 years South China Morning Post GLP-1 Drugs Fail to Provide Key Weight-Loss Benefit UVA Health Newsroom Kendrick Perkins Picks Luka Doncic for 2025-26 MVP After Dramatic Weight Loss: “We Looking at Skinny Luka Times of India FTC Sends Refunds to Consumers Harmed by Weight-loss Supplement Marketer’s Deceptive Claims and Review Practices Federal Trade Commission (.gov) GLP1 weight loss injections may reduce asthma symptoms Medical Xpress Pink Salt Trick Recipe to Weight Loss Trend 2025: An Analysis of Slumber Slim as a Science Informed Option GlobeNewswire Luka Doncic Discusses Motivation for Weight Loss During Interview at Yankees Game Sports Illustrated Fitness trainer says she enjoyed basic meals yet lost 18 kilos: ‘I ate rice every day’ The Indian Express Weight-loss drugs too costly for Arizona Medicaid patients, until obesity leads to diabetes Tucson Sentinel Grocery Stores In Denmark Face DKK 1bn Hit From Weight Loss Medications, Study Finds European Supermarket Magazine | ESM Magazine Trajectory of the body weight after drug discontinuation in the treatment of anti-obesity medications BMC Medicine The 6-6-6 Walking TikTok Trend May Help With Weight Loss—But Only If You Do It This Way Women's Health NPA warns of ‘spiralling demand’ for NHS weight-loss medications The Pharmaceutical Journal Is this 30-second micro exercise the key to weight loss? London Evening Standard Travis Kelce’s Body Transformation Gets Reaction From Kansas City Chiefs Coach Andy Reid - E! Online Rams Weapon Opens up About Weight Loss Athlon Sports Eli Lilly strikes again in weight-loss drugs fight Life Sciences Intellectual Property Review Novo Nordisk's Leadership Shift and Market Turmoil Amid Weight-Loss Drug Slump: A Test of Resilience AInvest Weight loss: Is diet or exercise more important? Medical News Today Cysteine restriction plays key role in weight loss National Institutes of Health (NIH) | (.gov) Novo Lifer Takes Job of Reviving Europe’s Weight-Loss Superstar Bloomberg Law News Adopting a healthy diet may have cardiometabolic benefits regardless of weight loss Harvard T.H. Chan School of Public Health |
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