A healthy way to Lose Weight Fast? Find out what the Experts have to say!
==== ====NOTICE: You should check out the diet that compliments the exercise! Click on the link.www.bodyfatlosstoday.com==== ====How to safely Lose Weight Fast!Sick of crash diets and fad diets? Follow these healthy tips.Youve heard it time and again: fad diets dont work for permanent weight loss. But what aboutthose times when you really need to lose some weight fast? Its hard to pass up the promise ofcrash diets like the Lemonade Diet, Cabbage Soup Diet, or Lose 21 Pounds in 21 Days when yourmission is to squeeze into a new outfit in time for a reunion or wedding, or you finally decide youjust want to lose weight.So whats wrong with dropping 20 pounds fast so you can wow your friends and family with asvelte new shape?The truth is that nothing is wrong with losing weight rapidly -- as long you do it the right way, saysMichael Dansinger, MD. Hes the medicaldoctor for NBCs The Biggest Loser show, whichspotlights quick and dramatic weight loss."In theory, one could drop as much as 20 pounds in a week following a very ambitious eating andexercise plan, devoting more than seven hours per week to rigorous exercise, and under aphysicians care like we do on the television program," he says.But even if you cant drop everything to go to weight loss "boot camp," you can safely lose 3 ormore pounds a week at home with a healthy diet and lots of exercise, says weight loss counselorKatherine Tallmadge, RD.In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as longas you follow a weight loss plan that you can keep up after the special event.But you need to plan ahead and allow enough time to make changes to your shape."Dont wait until one week before the reunion to try and lose 10 pounds," advises Tara Gidus, MS,RD, team dietitian for the Orlando Magic.Losing weight is a simple mathematical formula: You need to burn more calories than you eat.Experts generally recommend creating a deficit of 500 calories per day through a combination ofeating fewer calories and increasing physical activity. Over the course of a week, this should yielda loss of about 1-2 pounds of fat.If you want to lose weight faster, youll need to eat less and exercise more. Bottom line: 1,050 to1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level forsafetys sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more ifyou weigh over 250 pounds."Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week,
and even more if they have more to lose, because the more fat you have to lose, the faster itcomes off," says Dansinger.You may lose even more weight initially if you limit salt and starches."When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can resultin up to 5 pounds of fluid loss when you get started," explains Dansinger.Diets for Fast Weight LossWhen it comes to weight loss, calories count the most, says Dansinger. He recommends cuttingback to a daily level of 7 calories per pound of your current body weight (which for a 200-poundperson, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowestlevel that can be done safely at home). Dietitians more typically recommend 1,200 calories as adaily minimum.Dansinger advocates a diet that minimizes starches, (even healthy whole grains should becontrolled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss, dietersshould eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish,nonfat dairy foods, and 95% lean meat.He notes that there are other ways to control calories, such as minimizing total fat, but believesthat tends to be more challenging than his suggested weight loss plan.Other experts interviewed by WebMD recommended tactics including drinking lots of water, eatingplenty of protein, and keeping a food journal."Eat enough protein and distribute it evenly through your meals to minimize muscle loss andmaximize fat loss," says Tallmadge, author of Diet Simple, who also advises clients to swap outcarbs in favor of veggies.Dietitian Dawn Jackson Blatner, RD,author of The Flexitarian Diet, recommends:* Eat plenty of low-calorie vegetables to help you feel full.* Drink plenty of water so you dont confuse hunger with thirst.* Clear the house of tempting foods.* Stay busy to prevent eating out of boredom.* Eat only from a plate, while seated at a table.* Always eat three meals and one snack daily -- no skipping meals.* Weighing yourself daily and tracking your food intake can also help you keep focused, expertssay.* "Even if you write it down on a napkin and end up throwing it away, the act of writing it down isabout being accountable to yourself and is a very effective tool for weight loss," says Bonnie TaubDix, MA, RD, a food and nutrition blogger for USA Today.Although it wont actually help you lose weight, Blatner says that eating fennel seeds, ginger,parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event canhelp you de-bloat and keep your tummy feeling flatter.
Exercising for Fast Weight LossEven if you are currently exercising, youll need to kick it up a notch if your goal is rapid weightloss, says Gidus. A study published in the Archives of Internal Medicine indicated that losingweight requires close to an hour a day of moderate exercise.That fits in with Dansingers recommendation of seven hours per week of cardio exercise leadingup to your special event."Cardio burns the most calories, so it is ideal for fast weight loss, but afterwards you need toinclude a few hours a week of strength training," he says. To burn the most fat, try to break asweat after your warm-up and keep sweating for the entire hour, says Dansinger.Most everyone can do an hour a day, but the intensity of your workout will depend on your currentstate of fitness. Experts recommend gradually increasing exercise intensity to avoid injury.When you cant do cardio, Tallmadge recommends doing strength training at least twice weekly,working all your major muscle groups, and fitting in at least 15,000 steps a day (get a pedometerto keep count).Gidus suggests doubling up on your exercise routine: "Do a morning and evening workout, and ifyou dont have time to do two a day, expend more calories in the workouts you are currentlydoing."Works Cited:Lose Weight Fast: How to Do It Safely, Kathleen M. Zelman, MPH, RD, LD, WebMD ExpertColumn==== ====NOTICE: You should check out the diet that compliments the exercise! Click on the link.www.bodyfatlosstoday.com==== ====