By now you don’t need an expert to tell you that fad or crash diets don’t solve your overweight issue or cause permanent weight loss. We all know because we’ve heard it enough times from the experts that weight problems are caused mostly by our, lifestyle, the way we behave over time. We also know that there are times when you just have to lose weight fast! Summer and the beach or your sister’s wedding, that first date or your school reunion these are all emergencies that require fast weight loss and I mean you better lose weight now. We all have a list of failed diets that we just couldn’t pass by because of their claim about losing weight fast with such ease.
Is there anything wrong with dropping pounds fast? Will you do permanent damage to your body because of rapid weight loss? The answer is no, you’ll be fine as long as you do it following proper guide-lines to promote a healthy happy body and mind. Michael Dansinger, MD. Medical doctor for the show The Biggest Loser which is based on rapid weight loss, says “the truth is that nothing is wrong with losing weight rapidly as long as you do it the right way.” In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, devoting more than seven hours per week to rigorous exercise, and under a physician’s care like we do on the television program.”
We all can’t go on the T.V. show The Biggest Loser and honestly we all can’t afford to go to these expensive fat farms or hire a personal trainer, so we must find reasonable and healthy alternatives to those more expensive methods. Katherine Tallmadge, RD says “you can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise.”
The biggest problem I have trying to lose weight is getting started and then maintaining the behavior I change to accomplish my weight loss goal. From what I hear when I talk to friends, family and even just people on the street, this seems to be a big part of every ones problem. Summer, a wedding, or seeing old friends after a long time, can be great motivators, but you need to have something that keeps you on track when those reasons are gone. Follow a plan and look out into the future to see if you can keep doing what you’re doing 6 months from now.
You also need to plan for big events, don’t wait until the last minute to try and lose weight. Twenty pounds in a week is doable but remember on The Biggest Loser they have all of the professional support and staff to accomplish that in a safe and healthy way, do you? You can get into serious trouble and get dangerously ill doing weight loss the wrong way.
Lose Weight Fast
Losing weight is no serious or big hidden secret. It’s really simple actually. You need to use or burn more calories than you eat. Experts generally recommend that you create a deficit of 500 calories per day by a combination of eating less and increasing your exercise. If you follow this simple method, experts say, that this should yield a loss of about 1-2 pounds of fat a week. If you want to lose weight faster, you should eat less and exercise more. Experts say you should not eat less than 1050 to 1200 calories and exercise more than an hour a day to remain safe and out of danger. Remember this is only a guideline. You need to evaluate your health and maybe even consult a doctor before you get so aggressive in the pursuit of your goal. You and I also know from our own experience the more weight you have to lose the faster it comes off.
You may lose even more weight at the beginning of a new diet if you limit your salt and starches. When you eat less salt and starches, you reduce fluids and fluid retention. Water weight can be as much as 5 pounds easily you can lose in the beginning of a new diet. (Dr. Dansinger)
Dr Dansinger believes that when it comes to weight loss calories count the most. He recommends that you only consume 7 calories for each pound that you weigh. Most doctors say you shouldn’t eat less than 1050 calories a day for good health. Dr Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), no added sugars, you should avoid animal fat from meat and dairy foods. For rapid weight loss, a dieter should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods and 95% lean meat. Dr. Dansinger says there are other ways of controlling calories, by minimizing total fat, but it is much more challenging than my suggested weight loss plan.
The American Dietetic Association Recommends A Good Diet Plan Would Include:
Eating plenty of low-calorie vegetables to help you feel full.
You should drink plenty of water so you don’t confuse hunger with thirst.
Get rid of all tempting foods in your home.
Try to stay busy, to prevent yourself from eating out of boredom.
You should have your meals on a plate, seated at a table, to form the habit of only eating at specific set time intervals.
Always eat three meals and one snack daily- no skipping meals.
Also weighing yourself daily and keeping track of the food you eat can help you to remain focused and on target to reach your weight loss goal.
To Lose Weight Fast – Exercise and Eating Properly is the Safe Way
When, you start your diet and you’ve already been exercising at regular intervals, it will be necessary, to increase your pace. Remember Dr Dansinger says 7 hrs a week of cardio is the most effective method to lose weight. “Cardio burns the most calories, so it is ideal for fast weight loss, but afterwards you need to include a few hours a week of strength training,” “to burn the most fat try to break a sweat after your warm-up and keep sweating for the entire hour.”
Most of us can exercise for an hour a day, but to be effective we need to push ourselves beyond what is normal for us. This will depend on the shape you are all ready in and how hard you push should be determined by your own common sense or with the help of a Doctors opinion. I’ve been in and out of the program for all of my life, so I can tell you this with confidence. Start slow and build up to the intensity you want to maintain if you go to fast, you will get so sore, that any normal person would throw their hands up and say, forget this, it’s not worth it. But it is, for so many reasons, that we endure and make progress.
Also, not all of us can do cardio, but we can all build up our body strength. You should try to use your body weight in ways that will make the muscles you use stronger. Do things like kicking your legs when you’re sitting or push-ups against the wall when you’re standing. Properly bend down and pretend to pick up something on the ground, jog from room to room at your pace and gradually do this more and more, until you can start an actual routine. If you’re already working out, push yourself a little harder each time you do your work out you’ll feel better and before you realize it, you will lose weight and feel better.
Also, over the years I’ve learned that doing exercise at different time intervals will help your metabolism to reset and start burning calories. Change your pace, walk a little, jog a little, do a wall push up then bend over and pick up something, speed up then slow down get your metabolism going. Mixing it up like this will keep you from getting bored and you should be able to go for a longer period of time, instead of just running for 15 minutes getting tired and giving up.
So to lose weight the right way, remember to eat properly, exercise regularly, keep track of what you’re eating at regular intervals and use a program today that you will be doing a year from now.