How to Kick Start Fast Weight Loss

According to data from the National Health and Nutrition Examination Survey (NHANES), a total of 68 percent of adults in the United States are overweight, while 33.8 percent of adults are obese. This puts a vast majority of American adults at risk for type 2 diabetes, coronary heart disease, high cholesterol, stroke, hypertension, nonalcoholic fatty liver disease, gallbladder disease, some forms of cancer, osteoarthritis and some forms of breathing disorders, such as sleep apnea. Many people give up on their weight loss plans when results are not forthcoming immediately. Kick start your weight loss, and get on the fast track to getting your weight and health under control.

Instructions

1

Clean out your cupboards. It will be harder to eat poorly if your cupboards lack the regular diet pitfalls. Get rid of the soda and high-sugar food items. Be ruthless. Fill your cupboards instead with healthy, natural, low-sodium and low-calorie snacks. Stock your fridge and freezer with lots of veggies, fresh fruits and lean meats.

2

Create an accountability journal. This is where you will record everything that you put in your mouth. You can also use an online weight loss site such as myfitnesspal or fitday. You will be surprised how quickly calories add up throughout the day.

3

Determine how many calories you need to cut in order to promote healthy weight loss. To lose two pounds per week, you need to consume 7,000 calories per week less than you burn. You can achieve this by consuming 500 calories less and burning 500 calories more through exercise. Use an online calculator such as the one provided on the Cooking Nook website to determine your base calories required.

4

Set goals. Make an appointment with yourself to exercise daily. Three times a week is just not going to cut it if you are looking to see results quickly. Challenge yourself to try a new exercise class such as spinning or boot camp. Although dance-style classes get you moving, you will need to find classes that are higher-intensity and elevate your heart rate more if you want to kick your weight loss into high gear.

5

Add interval training into your workout routine. Interval training involves short bursts of high intensity exercise alternated with intervals of lower intensity exercise. For this activity you will require a good pair of properly fitted running shoes and a heart rate monitor. The benefits of interval training are many. According to the Mayo Clinic, interval training burns more calories than traditional cardiovascular activities such as running at a steady pace, and it fends off boredom and increases aerobic capacity.

6

Incorporate resistance training. If you can't afford to buy weights or head to the gym, pick up some resistance bands. By gaining muscle, you increase your metabolism, since muscle burns more calories than fat tissue does.

7

Drink eight ounces of water before every meal. Not only will the water decrease your chances of overeating during the meal, it will also decrease cravings throughout the day. Often when we think we are hungry, we are dehydrated.

8

Get enough sleep. If you are burning the midnight oil, you are not going to be able to give it your all during your workouts. Also, sleep deprivation can negatively impact your metabolism and increase the stress hormone cortisol, thwarting your efforts to lose weight.