Want to Drop Pounds Faster?
The agony and anguish that comes with being overweight or obese is something almost anyone would love to see it resolved within the shortest time possible. However, you have tried dieting and exercising only to lose* a few pounds after such hard work. More frustrating, the extra pounds creep back and you are now desperate. Losing weight has been a challenge to many based on the statistics. However, you can lose* 3 or more pounds a week at the comfort of your home. You only need to embark on a healthy diet and do a lot of exercises. Here are some tips to keep you on track:
- Diets should contain less* carbs, added sugars, and animal fats from meats and dairy products.
- If you want to see rapid weight loss*, stick to fruits, vegetables, soy products, egg white, poultry breasts, and non-fat dairy foods.
- Drink plenty of water and avoid temptations of junk foods.
- Avoid addling since you will be shocked to get yourself reaching for a plate.
- Skipping meals especially breakfast is an enemy to weight loss*. You might be tempted beyond self-control and end up eating junks.
Weight-loss Formulas You Should Know
- Daily Caloric Requirement (DCR): If you are keenly watching out your weight, you must be aware of your daily energy needs. This is done by using a specifically designed calculator where you enter your weight, height, and gender. You should have a close estimate of how much exercise you will be doing on a daily basis. The results will clearly show how many calories you should take to maintain or lose* weight. Once you start losing weight, recalculate the energy requirements based on the new weight. It is scientifically proven* that 1 pound of fat is equivalent to 3500 calories. This means that to cut a pound a week, you are required to have a deficit of 500 calories a day. However, this may not work that simply since your energy requirements decreases* once you become lighter.
- Resting Metabolic Rate (RMR): Also known as basal metabolic rate, it refers to the amount of energy consumed when you are at rest. During this period, the production and expenditure of energy is only sufficient enough to maintain the functioning of vital organs. These include the heart, lungs, liver, intestines, nervous system, kidneys, sex organs, skin, and muscles. Your RMR decreases* as you age and after weight loss*. An increase* in muscle mass will therefore mean a rise in the RMR. According to recent studies, anaerobic exercises result to an increase* in RMR. Your overall energy consumption as well as RMR can be affected by diet, illness, environmental temperature, beverages, and stress.
- VO2 Max: Maximal Oxygen Uptake (VO2 max) refers to the maximum amount of oxygen that you can utilize during an intense aerobic exercise. It is linked to aerobic endurance and is measured in milliliters of oxygen consumed in one minute per a kilo of body weight. Theoretically, the more the amount of oxygen you consume per minute, the more the energy you can produce*. Its measurement is best carried out when one is on a treadmill or a bicycle. Certain protocols which include specific increases* in speed and intensity of the exercises must be observed. There should be a proper account of both the amount of oxygen inhaled and exhaled. This test usually takes an average of 15 minutes when you have completely endured the exercise. You should be rested and relaxed for your right VO2 to be identified.
How Does this Formula Help me to Lose* Weight?
Once you are aware about your daily energy requirements, you will be in a position to formulate how many calories you should consume each day and the amount of exercise to do for a steady weight loss*. Put differently, to lose* weight, you must burn more calories in workouts, cut down caloric intake while giving your body enough calories to carry out essential body functions. Sadly, this may just not work that simply. It might work for a while but soon you will find yourself in a plateau even after you increase* the aerobic activity. For dramatic loss in weight, you must add resistance training in your plan. You will have to alternate days for aerobic training and resistance training. It’s worth noting that the changes you make in your diet should be something you can live with permanently. Else, you might find yourself going in to the old food options – regain weight.
The secret weight loss* formula can work for you if you get devoted and commit to see the scale moving in the opposite direction. Becoming so strict on your diet can be beneficial at first, but the results won’t last. Before you adopt the weight loss* formula, consult with health experts and seek their recommendations for the best types of exercises. Your overall wellbeing should also come in to play since some workouts could do more harm than good. While followed to the details, weight loss* formula would definitely work to help you achieve your goals. However, the duration might differ but seek motivation and encouragement if you deem them necessary.