31 Jul How Can I Lose Weight Quickly?
A safe guideline to weight loss is 1–2 pounds (0.5–1kg) per week, hence, losing 15 kg in 8 weeks can be quite a challenge, and may put your health at risk as well.
Weight loss is all about sustaining a calorie deficit, which can be simplified into a simple equation, as seen below:
Calories Deficit = Calories Expenditure – Calories Intake
To achieve calories deficit, calories expenditure will have to be higher than calories intake, and this can be achieved through diet and exercise.
Weight loss through Diet
To lose 1 pound, you would have to approximately burn 3,500 calories. Spread it out over a week would mean 500 calories per day. To lose 2 pounds, you will have to burn approximately 7,000 calories, and that would mean 1,000 calories per day. This calorie deficit can be achieved by controlling your food intake – a well-balanced diet filled with 45/30/25 carbs, protein and healthy fats respectively is recommended.
For a step-by-step guide on how to count and calculate calories for weight loss, check out the following article: SevenFitness – The Basic Guide to Calculate Calories for Weight Loss.
Build a better breakfast
All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened Greek yogurts, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains).
Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
Weight Loss through Exercise
To achieve calories deficit, there is a need to increase calories expenditure. And this can be achieved through exercise. There are a few types of exercise that can help you to increase calories expenditure.
- High Intensity Interval Training (HIIT). This type of training method is considered one of the most efficient methods for weight loss, since it burns a huge amount of calories, yet takes up the least amount of time. A 15 minute HIIT session can burn to an equivalent to 30–45 minutes walk/jog. Hence, if you are looking to burn fat quickly, HIIT is definitely not to be missed.
- Fat-burning aerobic exercises. Moderate intensity aerobic exercises such as jogging, running, swimming can help you to burn fats, if you are to do it within the “fat-burning zone”. The fat-burning zone is whereby you body is fully depleted of carbohydrates storage, where it is mostly used up as energy source for the aerobic exercise. Thereafter, you will be able to utilize fats as the main energy source (which results in burning fats) instead after a period of time. The only setback on this exercise is that it requires at least 30–45 minutes for it to be effective.
- Resistance training. This is to allow after-burn effect, where there is an increased amount of calories you burned throughout the day even after your workout. This amount of calories burned can be increased (also known as metabolic rate), usually within the 24–48 hours period through resistance training such as weight lifting.
A general guideline to fat loss would be at least 150 minutes of exercise per week. To increase calories expenditure, you can increase your exercise intensity as well as volume of training (Exercise Frequency). However, if you exercise too much, it can result in over-training and even lead to injuries. Thus, it is important to have sufficient exercise – not too little and not too much. Consider contacting one of our personal trainers at Unique Health & Fitness to ensure weight loss success.