Increase Your Calorie Burn
Exercise is an important part of weight loss, but it’s not a magic bullet. A safe, healthy weight loss rate is about one to two pounds per week. If your weight loss is faster than that, you may be losing too much muscle mass in addition to fat.
The amount of calories you burn depends upon a variety of factors, including:
- Activity of choice
- Level of effort
- Time spent exercising
- Your weight
- Your current metabolism
To burn 500 calories in a day by running, for example, you would need to run about five miles, since the average runner burns about 100 calories per mile. If you are heavier or work harder during your workout, you will likely burn more. If you are lighter or work less intensely, you will probably burn less.
Watch Your Portion Sizes
You may have noticed that the portions served to us in restaurants seem to be getting larger. That can lead to distorted ideas of how much food we should eat for a meal or snack. So pay attention to what’s considered a “serving” when you’re looking at a food’s nutritional information.
For example, serving-size guidelines from the USDA state that half a cup of pasta, one tablespoon of peanut butter, or 12 almonds each constitute one serving. You’ve probably found that it’s easy to eat a lot more than those amounts.
It’s also easy to overdo it when you’re eating food straight from the container . So try counting out one serving. Then, put that amount into a bowl. Eat from the bowl and put the bag out of sight.
Daily Exercise Guide For Weight Loss
Aiming to lose 1 to 2 pounds per week is a healthy weight loss goal. Losing 1 pound of weight generally requires that you burn about 3,500 calories. Choose your favorite activity and see how much exercise you’ll need per day to lose a pound of body fat.
For example, a 150-pound person would need to perform these activities to lose a pound of body fat:
- Running: 40 minutes per day
- Walking: 2 hours per day
- Vigorous swimming: 40 minutes per day
- Biking: 1 hour per day
- Intense aerobics classes: 1 hour per day
If you’re curious about how much exercise it would take to burn 1 pound of body fat for a different type of exercise, you can use an activity calculator. This information can help you set your daily exercise goals for weight loss.
Trying to lose 1 pound of fat with exercise alone can be difficult and time-consuming for some people. For that reason, you may want to combine diet and exercise to reach the right calorie deficit for weight loss.
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How To Speed Up Weight Loss
Look at your current body weight. Adjust your calories so you are still eating in a calorie deficit. This might mean reducing your calories.
Get more active. Can you walk more often, or walk further? Do manual chores around the house, and try swapping the car for short journeys on foot or by bike.
Do strength training. Itâs important to keep your muscle mass as you diet, because this is what will keep your metabolic rate higher. This will help you burn more calories.
Look at your lifestyle and routine. Are there any barriers to weight loss? These could include how your kitchen is laid out .
Drink plenty of water, get good quality sleep every night, and stay patient with weight loss. It will happen. But remember itâs not always as fast as we would hope for!
How Weight Loss Works
Weve talked about this broadly in the section above. However, to truly understand how long it takes to lose weight, it is important that you know exactly how weight loss works.
Typically, you will start to lose weight if you consume fewer calories than you burn e.g. when you create a negative calorie balance.
Now for women it is recommended that you eat on average 2000 calories and men 2500 calories. This is enough to ensure your body remains healthy and functional.
To trigger long term weight loss though, you need to consider your calorie expenditure which is composed of 3 things:
- Your resting metabolic rate this refers to the number of calories you need for healthy bodily functions such as breathing and pumping blood.
- Thermic effect of food this refers to the calories that you digest, absorb and metabolize.
- Thermic effect of activity this refers to the calories you use during exercise, as well as non-exercise activity thermogenesis which covers the calories you burn during simple tasks e.g. fidgeting and tidying up.
Now like we mentioned before. There are a few things that can affect your rate of weight loss. And in most cases, by being aware of your frame and what you can eat, you can adjust them to increase your weight loss. However, there some of which are sadly out of your control.
This means at rest, women burn 5-10% fewer calories than men, enabling men to lose weight faster than women .
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Eating Protein For Breakfast
Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and
beverages rather than food.
Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.
These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.
Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:
- whole-grain rice, bread, and pasta instead of the white versions
- fruit, nuts, and seeds instead of high-sugar snacks
- herb teas and fruit-infused water instead of high-sugar sodas
- smoothies with water or milk instead of fruit juice
Work With Your Healthcare Providers
Working with healthcare professionals can increase your odds of success. The HuffPost Highline article cited a study that found that the amount of professional support that dieters receive influences their success more than the type of diet they follow.
Seniors, in particular, need to talk about any dietary changes with a healthcare provider. After all, you may have a few more challenges than you did in middle age.
In addition to working with your primary care doctor and any necessary specialists, a nutritionist can help with weight loss. Just make sure you check out a nutritionist’s education and credentials. Look for someone who has experience with the nutritional needs of seniors.
A dentist can also be an important part of a weight-loss team. Some seniors have trouble eating fresh fruit and vegetables because they find those foods hard to chew due to teeth problems or poorly fitting dentures.
Are you worried about the costs of having professional support for weight loss? Did you know that Medicare covers a weight-loss program that provides obesity screening and counseling? Medicare Part B covers behavioral therapy for obesity. You must have a BMI of 30 or higher to receive these services.
In addition, some Medicare Advantage plans may cover the SilverSneakers program, which provides access to fitness facilities, as well as a mobile app that offers fitness videos, suggested workout programs, and accountability tools.
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Ask For Support From Friends And Family
You’ll have an easier time losing weight if your friends and family are on board with your plans. If anyone is discouraging you from pursuing a healthier lifestyle, be sure to let them know how losing weight will improve your health and your quality of life.
As well, if you’re the kind of person who likes to exercise with others, ask if anyone is willing to be your accountability partner. You’ll be more motivated to stick to a fitness plan if you have companionship .
Companionship can also make meal planning easier. Seniors sometimes lack the motivation to cook balanced, nutritious dinners every night, particularly if they live alone. If you find that it’s hard to get motivated to prepare healthy meals, consider talking to a friend or neighbor about combining your resources. For example, you could create a schedule in which you take turns cooking and sharing your meals. You could also research available meals at a local seniors’ or community center.
Get Enough Vitamins And Minerals
When you’re cutting back on food, you can inadvertently reduce the number of essential vitamins and minerals that you consume. But these vital nutrients are crucial to your health. And they can even help with your weight-loss goals. For example, magnesium is good for weight loss because it can help regulate blood sugar. And having stable blood-sugar levels can help reduce cravings for sweets.
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Things To Do If You Hit A Weight Loss Plateau
If you’ve hit a plateau and that means a true plateau which means your nutrition, movement, NEAT exercise, sleep and hydration are dialled in there are a number of steps you can take to bring your weight loss journey back into line.
One thing to caveat: If your weight loss has slowed/stalled because your body is at the lowest weight it considers to be healthy, don’t push it further. In fact, there are some clear signs your body has been in deficit mode too long to watch out for:
- Extreme fatigue
- Unshakeable brain fog
- Persistent irritability
If you’re experiencing any of these symptoms, increase your calories for a few weeks and see if it lifts. Your body functions best when it’s being listened to, ok?
If your weight loss plateau is down to your body becoming bored with your routine, here’s some tip-top expert advice from Ultimate Performance personal trainer Aroosha Nekonam on how to overcome it.
High Intensity Interval Training And Weight
High intensity interval training is a type of exercise characterized by short bursts of intense exercise followed by a brief rest before repeating this cycle. HIIT can be done with cardio or resistance training exercises and provides the benefits of both .
Most HIIT workouts are only 1020 minutes long, but they offer some powerful benefits in regard to weight loss.
One 2017 review of 13 high quality studies found that HIIT and cardio exercise provided similar benefits namely, reduced body fat and waist circumference for people with overweight and obesity.
However, HIIT exercise achieved these same benefits with a 40% time savings compared to cardio .
Because of the intensity of HIIT, you should consult a healthcare professional before starting a new HIIT routine, especially if you have known heart concerns.
Youve probably heard that physical exertion is a good way to work up an appetite, or maybe you even found yourself eating more than usual after a vigorous workout.
However, most research points to exercise having an appetite suppression effect.
One study in 20 active, healthy adults noted that they ate more food in the meal prior to a workout than after and actually found that, overall, participants ate less food on the days they exercised than the days they didnt .
In another study in 26 women with obesity on low calorie diets, researchers found that short HIIT sessions had a strong appetite suppressing effect .
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Why Some People Lose Weight Faster
One to two pounds per week is also a rate that’s reasonable for many, in that it shouldn’t require extreme eating or exercise habits. That said, there are several factors that affect the speed of weight loss. One is simply how much weight you have to lose.
In a nutshell, people who are more overweight generally lose weight faster, which is partly calorie-driven. For example, if you’ve been eating enough calories to maintain a weight of 170 pounds, and you reduce your calories to a level that will only maintain 130 pounds, you’ve created a calorie deficit. The greater the deficit, the faster the weight loss, which is why people who have 40 pounds to lose typically lose weight faster than those who only have 15 pounds to lose. But as you lose weight, the deficit shrinks, which is why the rate of weight loss tapers the closer you get to your weight goal, regardless of where you started.
While calories matter, the concept that weight loss is purely driven by “calories in versus calories out” is outdated. It’s also a poor predictor of how fast you’ll shed pounds. That’s because the quality, balance, and timing of the calories you take in also play key roles in how weight is lost. For example, simply slashing your caloric intake while still consuming a lot of processed foods, or eating a big chunk of your calories in the evening, may not result in losing weight as quickly.
Slow Steady Weight Loss Is Generally Better
You may have heard that a healthy rate of weight loss is one to two pounds per week. According to the Centers for Disease Control and Prevention , people who shed pounds at this rate are more successful at keeping weight off . And while many people would like to lose weight faster, even modest weight loss has been shown to result in health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars.
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‘how Much Weight Loss’ Calculator
The ‘How Much Weight Loss‘ Calculator can help determine how much weight you can lose on popular diets and specific calorie plans.
For example, how much weight could you lose if you followed a 1,200 calorie or 1,800 calorie diet plan for two weeks, a month or six weeks? Or perhaps you are wondering how long it would take to lose 30 lbs on a liquid diet, Atkins or Weight Watchers.
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Dont Drink Your Calories
While most people know they should avoid sodas and milkshakes, many people dont realize that even drinks advertised to boost athletic performance or improve health can be loaded with unwanted ingredients.
Sports drinks, coffee beverages and flavored waters tend to be very high in calories, artificial colorings and added sugar.
Even juice, which is often promoted as a healthy beverage, can lead to weight gain if you consume too much.
Focus on hydrating with water to minimize the number of calories you drink throughout the day.
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Dont Focus On The Scale
This might come as a surprise, but hear us out. Throw your scale out because you wont be needing it.
It may be difficult at first, but dont focus on the scale, she says. Rather, pay attention to how youre feeling and what your energy level is. Those are key factors, especially at the beginning.
Just when you think the pounds wont come off, they will. Your scale number may not change when you get on it and you may add muscle mass and muscle weighs more than fat. Its more about how your body feels, how your clothes fit and how youre perceiving yourself.
You may find that testing body composition either by 7-Site Skinfold or Bod Pod is helpful to determine if you are gaining lean muscle mass with weight loss. If you find that you are not increasing lean muscle mass, you may need to change your workouts or even your diet.
If youre using a handheld or scale method for determining body fat, thats fine, she says. Just know that they are not entirely accurate. However, they can be consistent, so if you are going to use these modes, then make sure you are testing at the same time of day each time.
You Use Supplements Instead Of Eating A Healthy Diet
Supplements don’t work unless you do.
I hate to be the bearer of bad news, but that fat burner supplement in your medicine cabinet isn’t going to do the work for you. While certain supplements may help you reach your weight loss goals, you have to work to make your supplements work.
For example, incorporating a daily protein shake in the mornings can help you feel fuller throughout the day, which may help keep cravings at bay. Increased protein intake can also help you build muscle, which aids in body recomposition.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
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When Do You See Improvements In Fitness
Although these bleak projections for seeing muscle toning right away might sound discouraging, there are small changes you can notice within a few weeks after starting to work out. This is the good news!
Your workouts will become easier, you may not get as winded as when you first started, you may be able to go faster or lift more weights, etc. Improvements in fitness may be the first thing you notice for seeing results after working out.
These small, but significant, changes show there are changes going in your body. Your muscles are changing in structure to increase their capacity, and your cardiovascular system is improving.
Even though this may not translate to drastic drop on the scale or a muscle defining 6 pack, these improvements mean positive shifts in health.