According to the National Institutes of Health, close to 300,000 deaths are related to obesity each year and obesity is the leading cause of preventable death in America. According to The Journal of Nutrition, regularly elevating your heart rate will allow you to lose body fat and gain muscle. The best weight loss plan involves a diet that limits saturated fat, combined with daily exercise.
Avoid Saturated Fat
Only 7 percent of your daily calorie intake should come from saturated fat, according to the American Heart Association. If your goal is rapid weight loss then saturated fat should be almost entirely eliminated from your diet. Fast foods have a particularly high saturated fat content, which is why they should be avoided when you are trying to lose weight rapidly. For example, an Angus Deluxe from McDonald's has 16g of saturated fat and a Steakhouse Burger from Burger King has 21g of saturated fat. However, according to Harvard University research, it's also important to reduce your daily calorie intake aside from staying away from saturated fat. Most of the time foods that are high in saturated fat are also high in calories.
Exercise Daily
Weight loss is a result of a calorie deficit that's created by eating less food or exercising more. If you exercise on a daily basis then you'll be burning a few hundred extra calories per day. According to The Journal of Nutrition, choosing exercises that elevate your heart rate also helps to reduce belly fat. Some of the best cardio exercises that you can use for rapid weight loss include running, biking, and hiking. Swimming is also a great alternative to running because it puts very little stress on the body. If you exercise daily, you will lose weight much faster.
Hydrate
According to the University of Ohio, drinking water can help significantly with weight loss. The first way that water helps with weight loss is by reducing an individual's appetite for food. Some scientists at the University of Ohio also believe that water might increase energy expenditure or metabolism. Staying hydrated will also help you feel better while exercising. According to the Mayo Clinic, individuals should drink 64 oz. of water per day. This can be accomplished by consuming eight 8-oz. glasses of water. You can actually tell if your body is fully hydrated by looking at the color of your urine. If your urine is clear, then you know your body is fully hydrated. However, if your urine is dark yellow, you need to drink significantly more water to fully hydrate your body. If you employ these tips, you will be able to lose weight rapidly.
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