How to lose weight fast

                      WEIGHT LOSE

If people are overweight, it’s usually because they eat and drink more calories than they need.

This guide will help you to reduce the number of calories you consume. This will help you to work towards losing weight at a safe and sustainable rate of 0.5kg to 1kg (1lb to 2lbs) a week. For most men, this will mean consuming no more than 1,900kcal a day, and for most women, 1,400kcal.

This is the first of 12 weekly information guides, which are full of diet, healthy eating and activity advice. Each pack includes a food and activity chart to help you to track your progress. Print out the chart and stick it somewhere you can see it, such as on your fridge.

EXERCISE

Many exercisers will alternate high-intensity workouts into their weekly schedule. These exercises are also helpful to those who have hit plateaus in their exercise routine and have stopped losing weight. If you exercise at a medium-intensity level 4–5 days a week, you may want to try including small amounts of high-intensity exercises. Examples of high-intensity exercises include:

• Running 

• Briskly climbing stairs 

• High-level aerobics class 

• Spinning 

• Jumping rope 

• Strength/Weight training

WARMUP AND COOL DOWN

Intense exercises should include a warm-up and a cool-down period. Warm-up and cool-down should be 5–10 minutes each, and include a low-level activity such as walking. After warming up and cooling down, it is important to incorporate a series of stretches. Each stretch should be held slowly for 20–30 seconds (without bouncing), and include each major muscle group challenged during the workout.

AEROBIC EXERCISE PROGRAM

The American College of Sports Medicine offers these guidelines for losing weight (Pescatello et al., 2013). 

• Aim to drop at least five to 10 percent of your initial body weight over a three- to six-month period. • Make changes to both eating and exercise. Maintaining these changes will create long-term weight loss. 

• Try to reduce your current calorie intake by 500 to 1,000 per day. 

• Begin a steady increase to at least 150 minutes per week of moderate-intensity physical activity for overall health benefits. 

• Consider higher amounts of exercise (300 minutes or more per week) to promote long-term weight control. The key to losing weight is to add up the amount of exercise you do each day. The energy used to walk a certain distance is the same whether you walk fast or slow. Walking fast means you burn more calories per minute but walk fewer minutes. In the end, you burn the same calories if you walk the same distance ata slower pace. It just takes more minutes. Therefore, try to add as much distance as you can each day. Follow the FITT principle to design and implement a safe, effective, and enjoyable program. F = frequency, I = intensity, T = time, and T = type.

• Frequency – Be active on most days of the week but at least three to four days. Work up to five days a week.

• Intensity – Exercise at a moderate level. Use the “talk test” to help you monitor. For example, even though you may notice a slight rise in your heart rate and breathing, you should be able to carry on a conversation while walking at a moderate pace. As you walk faster, you will begin to breathe faster and have difficulty talking. At that point, you’ve achieved moderate intensity or “somewhat hard.” Vigorous exercise causes a large rise in heart rate and breathing. At this intensity it would become difficult to talk. Most people would rate this as “hard to very hard.” 

• Time – Exercise 30-60 minutes per day. You can do it all at once or break it up into a few sessions of at least 10 minutes each. 

• Type – Do rhythmic exercises using the large muscle groups. Try brisk walking, cycling, and swimming. Choose activities you enjoy and will do regularly in your new, more active lifestyle. Add variety depending on the day or the season to keep your program more enjoyable. The best weight-loss programs last at least six months. After that, follow a weight-maintenance program. Continue with increased physical activity, weight monitoring, and reduced intake of calories. In other words, this becomes your new, healthy lifestyle.

RESISTANCE EXERCISE PROGRAMS

If you lose weight, you may lose muscle as well as fat. Evidence suggests that moderate-intensity resistance training helps increase or maintain muscle mass. Resistance training also improves your ability to function and promotes good health. Follow the FITT principal when creating a resistance exercise program, too.

• Frequency – Do resistance training at least two days per week. Plan a day of rest between sessions. 

• Intensity – Exercise at a moderate level. If you can lift a weight 10 to 15 times, you’ve achieved moderate intensity. You get to high intensity when you can lift a weight only eight to 10 times. Remember, you aren’t training to be a weight lifter. Your goal is to improve your strength and  muscle endurance so your daily activities will be less stressful. 

• Time – This will depend on the number of exercises you do. 

• Type – Exercise all major muscle groups using either free weights or a machine. There is no difference between the two methods. Don’t belong to a gym or health club? No problem. You can do  the same exercises at home using lighter weights, resistance bands, or your body weight as the  resistance, like push-ups or sit-ups.

WORKING THE PROGRAM

Follow these tips for the best results while completing the walking program: 

1. Walk regularly- the most important thing in a walking program is consistency and sticking to your       walking schedule. 

2. Drink water- this includes before, during and after walking. 

3. Practice stretching- stretching before and after a walk will assist in injury prevention. 

4. Warm-up and cool down - warm up by walking for 5 minutes, stretch, then begin a brisker walk.         At the end of your walk, cool down by walking slower and end your routine with stretches. 

5. Start slow- when first beginning a routine, listen to your body. You may need to decrease (or               increase) your time or intensity when first beginning a walking program. 

6. Take your time- if you have trouble finishing a scheduled walk week, re-walk the week’s schedule the following week until you feel comfortable completing the routine. You do not have to complete this schedule in 12 weeks. 

7. Increase daily steps- take the stairs, don’t take the front parking spot, or walk to the restroom     farthest away from your desk.

LIFE STYLE EXERCISE

You may find it hard to fit “traditional” exercise into your busy lifestyle. By completing a handful of these quick and simple “lifestyle” exercises everyday, you will burn more calories on a daily basis. Try these at work, home, or while on vacation! 

1. Park Far Away – by parking farther away from the entrance to work or shopping, you can easily  add valuable steps (exercise) to your busy day. 

2. Bathroom Breaks – instead of using the bathroom closest to your desk or office, walk to another one down the hall or on another floor. 

3. Power-walk Lunch – by eating a well-balanced lunch and walking for the duration of your lunch  break, you can easily incorporate a mini-aerobic workout into your busy day. Even if your lunch break is only 30 minutes, a quick walk around your office building is an easy way to add physical activity to your busy schedule. 

4. Play with your Kids – a simple game of kickball or a round of hoops with the kids is an excellent                                    way to burn calories. By scheduling a daily family activity like this, it is easy to                                    stay active while having fun with your family at the same time. Schedule a game                                  of kickball (or whatever game your family enjoys) for roughly the same time                                        every day – when the entire family can participate. A game right after dinner                                        may work for your family. 

5. Do your Chores – everyday household chores provide an easy (and efficient) way to stay active                                        with a busy lifestyle. Mowing the lawn with a push-mower, sweeping and                                              mopping the kitchen and bathroom, or vacuuming the house are great ways to                                      burn calories while keeping your home in top shape.