Let’s face it – many of us are interested in a quick weight loss – particularly in the United States. And in our era of instant gratification, 24/7/365, we want weight loss to come quickly – often faster than it does. But while shedding pounds is challenging, progress is possible by following a well-designed plan that includes the following
- Diet – One pound equals 3,500 calories, so to lose one pound, you must cut 3,500 calories. One way to do this is to cut back on calorie-dense food – high-fat, high-sugar, fried or processed foods, for example; and replace them with lower calorie choices such as fruit and vegetables, low-fat dairy products, whole grains and fish and chicken.
- Drinking and hydration – For quick weight loss, make sure you examine what you’re drinking, as many beverages contribute to caloric intake. Drinks like alcohol, juices, smoothies and specialty coffee choices quickly can add up and hinder calorie cutting. Water, seltzer and tea are better selections. Also, drinking lots of water helps you stay hydrated, which is important for overall health. And dehydration can lead to overeating as well.
- Rest – While this may seem out of place when discussing weight loss, it is definitely a critical factor. Studies continually are showing that people who sleep less than four hours each night tend to be more overweight than those who regularly log six-eight hours. This could be caused by hormones – or late-night drinking and snacking – but whatever the reason, sleep is critical for weight loss and health.
- Support – Weight loss is hard, so it’s important to surround yourself with people who understand and support your efforts – rather than those who try to overfeed you (Mom or Grandma?), nag you to meet up for happy hour or discourage you from your workouts. While we can’t simply replace our family and friends, we should ask for their help and strategize how to stay on track in the face of temptation, distraction or discouragement.
- Exercise – Of course, this is an integral part of the weight loss plan, as it is necessary for caloric expenditure. Some people aim to cut 250 calories a day via diet and 250 calories daily by way of exercise – for a total of 500 calories per day. Eliminating 500 calories per day for seven days equals 3,500 calories, or one pound per week.
For optimum caloric burn during workouts, try incorporating cardio and strength intervals in the same routine, such as with Octane’s CROSS CiRCUIT regimen. Here you benefit from interval training – periods of varying intensity – that has been proven to boost caloric expenditure during exercise, raise metabolism after working out and kick-start motivating. And combining cardio and strength targets major muscle groups, builds muscular endurance and helps blast fat more effectively.
With Octane’s CROSS CiRCUIT, you perform cardio intervals on the elliptical machine with strength sessions on the floor using body weight, dumbbells or Octane’s Powerbands. Every workout can be different, your session will fly by and your body will show the difference!