An aggressive weight loss plan includes a vigorous exercise program and a low-calorie meal plan. Basically, if you burn more calories than you take in, you will lose weight. By combining 300 minutes of moderate to vigorous physical activity per week with a healthy, low-calorie, low-fat diet, you can maximize weight loss without compromising your health.
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Cutting Calories
Your body stores about a pound of fat for every 3,500 excess calories you eat. On the other hand, reducing 3,500 calories will result in the loss of that one pound. Skipping 500 calories a day results in an average weight loss of about a pound a week, even if you don’t do extra exercise. If you double that amount and reduce your calorie intake by 1,000 calories a day, you can double that amount to two pounds a week—safe but faster weight loss. Talk to your doctor and keep your calorie intake above 1,200 calories per day, the minimum daily calorie intake recommended by the American College of Sports Medicine.
Adding Nutrition
Because foods vary in calorie content, what you eat as part of your calorie reduction plan is most likely related to your satisfaction with the food. Adding low-calorie, high-volume foods to your diet will help your stomach feel full and help resist the urge. You’ll also get extra fiber, vitamins, and minerals by adding healthy, low-calorie foods like salads, steamed vegetables, and fruit. Your body needs all three macronutrients – fat, carbohydrates, and protein – for optimal health, but eating more carbohydrates in the form of green vegetables and high-fiber grains will give you more nutritional value for your calorie expenditure. Choose whole grains, lean meats, fruits and vegetables more often because the foods are high in calories and your calorie budget will be more.
Increasing Exercise
The other side of the calorie intake-weight loss equation is calorie expenditure. When you increase your workout, you not only burn more calories during your workout, you burn more calories an hour or so after you rest. Building muscle can also help you lose fat because maintaining muscle is metabolically more expensive for your body. The extra muscle burns more calories, even at rest. Exercise speeds up your metabolism and contributes to a more aggressive weight loss program.
Non-Exercise Activity Thermogenesis
The Centers for Disease Control and Prevention recommends at least half an hour of exercise five days a week, but you can do this exercise in smaller blocks if continuous half-hour intervals rarely get in your way. Non-Exercise Activity Thermogenesis, or NEAT, refers to any work your body deems exercise, such as: B. shopping, walking the dog or climbing stairs. The more you increase your NEAT, the more exercise you get overall and the bigger your calorie deficit. Get in the habit of walking or cycling instead of going to the nearest destination to burn more calories via NEAT.
Considerations
Always talk to your doctor before making major changes to your diet and exercise plan. An overly aggressive program without proper preparation can lead to sports-related injuries or malnutrition. Such radical changes should be carried out under medical supervision. Your doctor can also advise you on an exercise and diet plan that best suits your specific needs.
An aggressive weight loss plan includes a vigorous exercise program and a low-calorie meal plan. Basically, if you burn more calories than you take in, you will lose weight. By combining 300 minutes of moderate to vigorous physical activity per week with a healthy, low-calorie, low-fat diet, you can maximize weight loss without compromising your health.
