Consistent action is required for rapid weight loss. By implementing dietary and exercise modifications, you can safely drop 3 to 6 pounds in 20 days. The Weight-control Information Network claims that adding healthy behaviors into your daily routine will both boost your chances of losing weight and help you keep it off. Avoid fad diets and develop a sensible weight-loss strategy. If you have any health issues, seek advice from your doctor.
To calculate a calorie deficit for weight loss, use an online calorie counter.
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Based on your current weight, determine how many calories you require each day. To calculate a calorie deficit for weight loss, use an online calorie counter. A 500 calorie shortfall per day results in a weekly weight loss of 1 pound. According to the Centers for Disease Control and Prevention, if you create a daily deficit of 1,000 calories, you can safely lose up to 2 pounds every week.
Step 2
Limit foods or beverages that add empty calories to your daily diet. Soda or sugar-filled beverages, processed foods such as chips and candy bars, and high-calorie fast foods can significantly increase daily calorie consumption and contribute to added weight.
Step 3
Replace high-calorie items with low-calorie alternatives like water and fresh veggies.
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Replace high-calorie items with low-calorie alternatives like water and fresh veggies. Fruits and vegetables naturally have fewer calories and don’t have any chemicals like salt that might make you bloated or make you retain water. According to the “American Journal of Clinical Nutrition,” one simple strategy to improve weight reduction results is to substitute water for sugary or calorically dense beverages.
Step 4
Watch your portions. Use a smaller plate at mealtime or simply reduce the portions of food on your plate by half. Continuing to eat regular, balanced meals is important so you don’t slow down your metabolism and slow down weight loss. Avoid the urge to skip meals.
Step 5
Increase your level of exercise to burn calories.
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Increase your level of exercise to burn calories. Try a new aerobics workout video, go for a quick 30- to 60-minute walk or jog over your lunch break, or incorporate interval weight training into your daily routine. A minimum of 150 minutes per week of moderate- to high-intensity aerobic activity, such as cycling, swimming, brisk walking, jogging, or running, is advised by the Centers for Disease Control and Prevention. Get at least 30 minutes of cardio five days a week to reach this objective. If you have a busy schedule, divide your daily workout into three sessions of 10 minutes each. To burn even more calories, aim for up to 300 minutes each week of moderately strenuous physical activity.
