Nearly two out of three people in America diet each year. The country spent an estimated $72.6 billion in 2021 on weight loss products and programs, according to ResearchAndMarkets. However, nearly two-thirds of American’s are still overweight or obese.
Of these, approximately 85 percent are women, most of whom make four to five attempts each year to shed those unwanted pounds.
While realistic weight-loss strategies such as exercise, calorie reduction and sensible eating habits, prove beneficial, other weight-loss strategies such as detoxs, diet fads and magic pills do not.
There are practical and realistic ways to lose the weight. Understanding how your body works and what is required to keep it off is a great beginning to any weight-loss strategy.
In order to lose fat it helps to understand it. The body carries two different types of fat. One type is called essential fat, which is stored in small amounts in the central nervous system, bone marrow, select organs and muscles. Essential fat is necessary for the body to function on a healthy level. While essential fat makes up about three percent of body weight in men, it accounts for about 12 percent of body weight in women.
The second type of fat is called storage fat. This is the fat the body accumulates from overeating. Storage fat can be found all over including under the skin and in muscles, as well as in the thighs, breasts and hips. People wanting to lose weight should aim to deplete their level of storage fat.
Optimal weight loss methods
Although every person is different, a good optimal weight loss method is one that allows you to burn storage fat while keeping as much lean body mass as possible. In order to do this people need to reduce their calorie intake, increase their level of physical activity and add strength training to their weekly weight loss routine.
Reduce calorie intake
Reducing your food intake by 500 calories a day will help the average person lose about one pound per week. To lose two pounds per week you will need to reduce your calorie intake by 1,000 calories a day. Pushing for anything beyond two pounds of weight loss per week is not considered medically safe by healthcare professionals.
Add physical activity
As the American population becomes increasingly overweight, the previous suggestion of participating in 15 minutes of physical activity once a day is no longer sufficient. Standard rates have been increased to a minimum of 30 minutes per day for adults aged 18 to 64.
As a guideline, the average adult should perform at least 150-minutes of moderately intense physical activity each week. This level of activity can include a brisk walk, swimming, hiking, and gardening or vigorous household chores.
For those wondering how to lose weight by walking, make a point to get out for at least 45 minutes a day instead of the recommended 30 minutes. Although 30 minutes of walking will help prevent weight gain, walking 45 minutes or more each day will burn excess storage fat. This level of physical activity can reduce your storage fat level by about 30 pounds per year. For optimal health benefits, add strength training.
Strength training is an excellent way to burn extra calories while building muscle. Adding strength training to your weekly workout regime will help reduce body fat, burn calories more efficiently and improve your lean muscle mass. The American College of Sports Medicine recommends all adults work varying muscle groups at least two days per week by performing two to four sets that consist of eight to 12 reputations.
You can mix your strength training exercises by implementing stair climbing, weight lifting, push-ups or aerobic classes on different days. If you’re just starting out, utilize the benefits of resistance bands, perform squats or participate in heavy housework such as painting or gardening, which also count toward strength training exercises.
Always consult a medical professional before making any changes to your diet or exercise routine.