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How to Maximize Weight Loss

By Erin Monahan ; Updated July 18, 2017

The science of weight loss is fairly simple: Burn more calories than you consume. That doesn't make it easy, though, as oftentimes a changing metabolism and confusing food labels conspire against a dieter trying to maximize weight loss. However there are things you can do to make sure that your metabolism is working at peak efficiency and that you're getting the most satisfaction from your food choices.

  1. Exercise at your target heart rate. You can find your target heart rate by subtracting your age from 220. If you are 30 that is 190. Then calculate 60 and 80 percent of that number; this range is your target heart rate. In this case 60 percent equals 114 and 80 percent equals 152. Begin your aerobic workout at the lower end and build up to the high end of the target heart rate for maximum calorie burn.

  2. Try interval training in your workout regime. An article at explains that interval training can burn 36 percent more fat than traditional exercise. Interval training requires that you add bursts of intense cardiovascular episodes to your regular workout. Get your heart rate of up 90 percent of your target for several minutes before bringing the intensity back down to your normal workout rate. Repeat this six to eight times during each workout session. Alternating jogging and sprinting bursts is a popular interval training workout.

  3. Research supplements such as Hoodia that may boost your weight loss by suppressing your appetite, or capsaicin, which may help temporarily boost metabolism. Supplements are not regulated by the FDA, so use caution if you add them to your weight loss program.

  4. Add tiny bits of exercise throughout the day. Fidgeters burn more calories than relaxed people, so try living life that way. Pace when you're on the phone, tap your feet while watching television and wriggle in your chair at work--as long as it doesn't bother your co-workers. Add steps, too, by taking stairs instead of elevators and getting off a subway or bus stop one stop before you need to and walking to your destination.

  5. Eat foods that fill you up but don't add too many calories. In general those foods that will fill you up have a high water content, low sugar, lots of fiber and maybe some protein. Things like brown rice, fresh fruits and vegetables will make you feel fuller longer, won't spike your blood sugar and will make it easier to avoid the snack machine at work. Add them to your diet to get the most nutrition for your calories.

  6. Talk to your health care provider about adding orlistat, brand names Alli or Xenical, to your plan. Alli works by keeping as much as 25 percent of the the fat in your food from being absorbed by your body and the manufacturer reports it can increase weight loss by 50 percent.

  7. Warnings

    Always check with your health care provider before beginning or changing a weight loss program.

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