The one thing probably anybody who works on weight loss program want is to achieve their goal real fast. In this process, many people try to follow some sort of weight loss diet regimen. While no doubt they are helpful initially, it is still doubtful whether their effects will last. That leaves us with the question about other healthier option available to lose weight fast and safe.
How to Lose Weight Fast?
If you burn 500 more calories than you eat every day for a week, you should lose about 0.5-1 kg.
If you want to lose weight faster, you'll need to eat less and exercise more. For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 1-2.5 kgs in the first week.
Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.
"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 2.3 kgs of fluid loss when you get started," according to a leading weight-loss expert.
Diets for Fast Weight Loss
It is recommended to eat diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, one should focus on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, and non-fat dairy foods.
Keeping a food journal -- writing down everything you eat -- can also help you stay on track. Besides jotting down what you ate, and when, you might also want to note how you were feeling right before you ate it. Were you angry, sad, or bored? We often focus so much on foods and calories, but our emotions are a huge part of our eating habits.
If you see a persistent pattern in your emotional eating, it is the time to consult your counsellor. They can be a big help in finding other ways to handle your feelings.
Exercising for Fast Weight Loss
It's time to move more! Losing weight requires close to an hour a day of moderate exercise, one study shows.
Plan to do cardio and strength training.
"Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training," according to experts.
If you're not exercising now, and you have a chronic condition or a lot of weight to lose, it's wise to check in with your health care provider first. They'll make sure that you're ready to work out.
Pace yourself. Don't do too much, too soon -- work your way up to help prevent injury.
One way to step up the intensity is to do interval training -- brief bursts of high-intensity, followed by a more mellow pace, and repeating that pattern throughout your workout.
"Interval training allows people to work harder without having to spend the entire time at the higher level, and over time, the more you do it, the easier it becomes to burn more calories," says one expert.
Remember, if a diet plan sounds too good to be true, it probably is. The truth is that cutting calories below 1,050-1,200 per day is counterproductive, because you need strong muscles to be able to exercise effectively.
"When you eat too few calories, you lose fat but also precious muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to increase exercise intensity or duration".
Finally, one should attack his or her weight loss goal. Put it on the fast track. But please, do it right so for lasting success.