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It is generally advised that you lose no more than a pound or two per week for safe, long-term weight loss. However, there may be situations where you need to lose weight rapidly. There are some strategies you can use to lose weight at a quicker pace, while staying safe.
Figure Out The Calories You Burn
Although there are general guidelines for the amount of calories you should eat each day to lose weight, it is better if you can come up with a more accurate measurement. Some tools you can use are online calculators that approximate your basal metabolic rate (BMR) or total daily energy expenditure (TDEE). Your BMR is an estimate of the number of calories you burn at rest, while your TDEE factors in the amount of activity you do. Try to reduce the number of calories you eat by at least 500 below the number of calories you burn each day. For a more accurate idea of your metabolic rate, a DEXA scan would be more accurate since it includes information about your body fat percentage.
Aim For Density And Satiety
Calorie reduction is one of the hardest parts of trying to lose weight, but if you focus more on foods that are dense, but low-calorie, and ones that leave you satiated, it will be easier. Loading your plate with vegetables is a popular method of creating more density without the added calories. Try to steer clear of starchy vegetables, which can leave you hungry faster due to their effect on blood glucose. Although leafy greens are often promoted as a way to bulk-up meals, they are not very effective at eliminating hunger. Peppers, onions,broccoli, and similar vegetables can be helpful, often because they are also high in fiber. Focusing more on high-quality proteins, even if they are not considered low-fat can be a good addition to your meals. Even fattier cuts of meat, such as beef, can be a better choice if it helps you stay within your calorie limit.
Be Smart About Exercise
When people focus on trying to lose weight, especially at a fast pace, they end up relying exclusively on cardio. Although cardio is important for cardiovascular fitness and burning calories, you should not rely on it as your only exercise for weight loss. Using free weights and weight machines can often burn many calories each session, especially if you increase the intensity and take short rest periods. The added benefit is the addition of muscle mass to your frame will boost your metabolism and enhance your weight loss efforts. Many people choose to do their cardio after their weight-training, so they can keep their intensity level high while lifting.
Losing weight quickly and safely is a matter of making smart decisions. Not going overboard in your calorie restriction and exercise can prevent you from facing problems on your journey.
Contact a business like InShapeMD San Angelo for more help.