Most Effective Ways To Drop 15 Pounds

There is no fast way to lose weight to many people’s dismay. It’s easier said than done to diet and exercise especially when there seems to be a thousand different ways to do it. The quick answer is to find what is right for you but it gets more complicated than that. The first step is education. Understanding how your body interacts with calories consumed and the energy expelled can lead to more successful weight loss.

Weight Loss and Dieting

There are nearly 1,000 diets in circulation. Although some diet programs are backed up with scientific evidence, it is important to remember that no one diet plan has been most successful across the board at inducing and maintaining weight loss.

When trying to lose weight, it’s important to understand how energy is created through chemical reactions in your body. It is more complex than “calories in vs. calories out”. You have to pay attention to what types of calories you are consuming and how your body is using them. For example, more energy is used when your body has to convert protein to sugar rather than breaking down simple carbohydrates.

One study done by the Department of Environmental Health at the University of Cincinnati Medical Center compared the benefits of a diet-only weight loss program, an exercise-only program, and a diet with exercise program. They found that although weight loss can be achieved through all three separate means—the most effective way is through diet and exercise to lose and maintain weight loss over the longest period of time. Although this seems like common sense, it is significant to keep in mind that when starting a weight loss program you will have to combine diet and exercise in order to achieve your goals rather than only cutting back on food or only increasing your workout regime.

A survey analyzing the different diet techniques from the last forty years concluded that most dieting techniques were cycled in-and-out of popularity. These are typically known as “fad diets” and most evidence shows that these diets do not have the same result as a healthy diet plus exercise.

Cardio Is Your Friend

It is key to increase your heart rate to its target ‘fat burning’ beats per minute. This can be calculated based on your height and weight. There are many different calculators that can be found on the web to provide this information or you can ask your health care physician the next time you see them.

Walking and running are great activities for your body to expel energy to burn calories and help you lose weight. These two exercises are great for anyone at any level of fitness because they can be done at whatever speed if best for you. Finding which method is best for you can be difficult, but there are resources out there to help guide you in the decision making process.

The Medicine and Science in Sports and Exercise journal published a study which followed about 15,000 walkers and 30,000 runners over a six year study. Researchers found that both exercises helped managed BMI levels but people who ran lost more weight on average from those who walked. Even if you’re only capable of walking at the moment, you can gear your walking routines into walking/running training that slowly leads to an all-running routine.


5 Exercises To Try If You’re Ready To Burn A Ton Of Calories

  1. Running Stadium Stairs or Mountain Trails – Running at an incline is the best way to get  your heart rate up high consistently.
  2. Tabata – Max effort exercise that can burn nearly 500 calories in 30 minutes.
  3. HIIT- Max effort exercise that can burn nearly 500 calories in 30 minutes.
  4. Zumba – Constant yet gentle movement that keeps your heart rate at a fat burning rate.
  5. Pound – Palates mixed with more rhythmic movement that keeps your muscles guessing and your heart pumping.


Losing Weight is Good for Your Body

Losing weight isn’t easy and it takes commitment but sticking with it can have additional benefits to your overall health such as improvements in blood pressure, cholesterol, and blood sugars. It can also help prevent heart disease and diabetes.

The Mayo Clinic, one of the most revered medical resources for research has great strategies for losing and maintain weight loss:

  1. Make a commitment – Stay focused. It takes not only physical energy but mental energy as well.
  2. Find your inner motivation – Ask yourself: Why do I want to lose weight? Set up reminders to keep yourself on track,
  3. Set realistic goals – Aim for the short term. Make a road map of all of your little goals to get you to the big one.
  4. Enjoy healthier foods – Decreasing calories is part of dieting but intaking healthier calories will help with energy and weight loss.
  5. Get active, stay active – Finding ways to stay active outside of working out.
  6. Change your perspective – Understand your goals and aspirations. Don’t hold yourself back.

To sum it up, weight loss is a great way to add longevity and better health to your life. As long as you stay committed to eating healthy and exercise—you will reap the benefits of weight loss. Additionally, no matter what your weight goal might be, it will happen one step at a time. Losing fifteen pounds won’t happen over night but it does happen over time with your hard work.