Are you working on weight loss? Then of course, as the rest of the people you want the results pretty fast. You could lose weight fast, but you must do that properly otherwise you may harm yourself.
You have healthier choice which you can start this very day! We can safely say that you can lose 3 or more pounds a week at home with just a healthy diet and lots of exercise.
How to Lose Weight Fast
Let’s say you burn up to 500 calories more than you eat every day for a week, you should be able to lose about 1-2 pounds. If you want even faster results, you’ll have to eat less and exercise even more.
If you cut 1,100 to 1,300 calories a day and workout for one hour per day, you could lose 3-5 pounds in the very first week or more if you weigh more than 260 pounds. It is very important not to cut calories more than this because it’s dangerous.
If you cut yourself salt and starches can, and will result in losing more weight at first, but that is mostly fluids, not fat. When you stop consuming sodium and cut starches, you lower your fluids and fluid retention, which will lead to losing up to 5 pounds of fluid loss when you get started.
Diets to Lose Weight Fast
Often experts recommend eating a diet that minimizes starches, and animal fat from meat. In order to lose weight fast, many scientists say to put your focus on fruits, egg whites, soy products, skinless poultry breasts, veggies, shellfish, fish and 95% lean meat.
Here are some steps from Dawn Jackson Blatner, the author of The Flexitarian Diet:
- Make yourself full with vegetables.
- Drink a lot of water.
- Lose tempting foods from your home.
- Stay occupied, so you won’t eat just because you are bored.
- Eat only from small plate, not in front of the fridge.
- Surly important, don’t skip meals.
You should keep a food journal, writing down everything you eat. This will help you to stay on track. Even though you end up writing it down on a napkin, and throw it away, the act of writing what you ate down is about being responsible to yourself and is a very effective tool for weight loss. After you finished writing what you ate, you could also add an extra sentence to tell yourself how you were feeling right before you started eating. We often stay focused on foods and calories, but we forget that our emotions are a huge part of our eating habits. If you have the feeling that you are eating a lot in your emotional time, please consider visiting counselor and talk about it. They should be able to help you find other way to handle with your feelings.
Working Out For Fast Weight Loss
Let’s take this to the next level! Losing weight fast needs an hour a day of moderate workout. You should plan on doing cardio and strength training.
Cardio will burn most of the calories, so it’s perfect if you want to lose weight fast, but you should keep in mind that you need to include a few hours a week of strength training. To burn the fat from your body, try to break a sweat after you are finished warming up. You should keep sweating for the next hour.
If you don’t exercise regularly, and you have chronic issues or you want to lose a lot of weight, it’s recommended to talk with your personal health counselor first. You will have their support, and they will make sure that you are ready to start exercising.
Fad Diets and Crash Diets
It’s not secret how alluring diet crazes can sound, especially if you are looking to lose a lot of weight. You probably heard about the celebrities that have tried it and look amazing. You should keep in mind that if a diet sounds too good to be true, well it probably is!
Lowering calories below 1,100-1,300 per day is really counterproductive, because you need strong muscles so you can exercise properly. When you consume low amount of calories, you will lose fat, but you should know that you are losing muscle. That is a very bad thing because it will slow your metabolism. That will make it harder to increase workout intensity or duration. Fad diets are very risky, you can’t eat like that for long time. It’s very common that you will end up back where you were.
If you were looking for a way that will help you lose weight, or lose weight fast this article should help you and put you in the right track! Set your goal, and go for it. Do it in the right way so you can be healthy and fit at the same time.