HOW TO LOSE WEIGHT FAST
If you burn 500 more calories than you
eat every day for a week, you should
lose about 1-2 pounds.
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 3-5
pounds in the first week, or more if you
weigh more than 250 pounds. It's very
important not to cut calories any further
-- that's dangerous.
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 5
pounds of fluid loss when you get
started," says Michael Dansinger, MD, of
NBC's The Biggest Loser show.
Diets for Fast Weight Loss
Dansinger recommends eating a diet
that minimizes starches, added sugars,
and animal fat from meat and dairy
foods. For rapid weight loss, he
recommends focusing on fruits, veggies,
egg whites, soy products, skinless
poultry breasts, fish, shellfish, nonfat
dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson
Blatner, RD, author of The Flexitarian
Diet :
Eat vegetables to help you feel full.
Drink plenty of water.
Get tempting foods out of your home.
Stay busy -- you don't want to eat just
because you're bored.
Eat only from a plate, while seated at a
table. No grazing in front of the 'fridge.
Don't skip meals.
Keeping a food journal -- writing down
everything you eat -- can also help you
stay on track.
"Even if you write it down on a napkin
and end up throwing it away, the act of
writing it down is about being
accountable to yourself and is a very
effective tool for weight loss," says
Bonnie Taub Dix, MA, RD, author of Read
It Before You Eat It .
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, please consider talking
to a counselor about it. 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," Dansinger says. To
burn the most fat, try to break a sweat
after your warm-up and keep sweating
for the entire hour, Dansinger says.
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 be
rooting for you! And 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," Blatner
says.
Fad Diets and Crash Diets
I know how tempting diet crazes can
sound, especially if you have a lot of
weight to lose. You hear about stars who
did it and look incredible.
But remember, if a diet plan sounds too
good to be true, it probably is.
Also, please skip any programs that
promote detoxification pills, laxatives,
fasting, or potions, and any that promise
weight loss faster than 2-3 pounds per
week.
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," Dansinger says.
Fad diets also set you up for failure by
depriving you of what you want. You
can't eat like that for long, and it's too
likely that you'll rebel and end up back
where you started. You deserve better
than that!
So by all means, attack your weight loss
goal. Put it on the fast track. But please,
do it right so you set yourself up for
lasting success.
For Questions! Feel free to drop you comments Below!!
eat every day for a week, you should
lose about 1-2 pounds.
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 3-5
pounds in the first week, or more if you
weigh more than 250 pounds. It's very
important not to cut calories any further
-- that's dangerous.
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 5
pounds of fluid loss when you get
started," says Michael Dansinger, MD, of
NBC's The Biggest Loser show.
Diets for Fast Weight Loss
Dansinger recommends eating a diet
that minimizes starches, added sugars,
and animal fat from meat and dairy
foods. For rapid weight loss, he
recommends focusing on fruits, veggies,
egg whites, soy products, skinless
poultry breasts, fish, shellfish, nonfat
dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson
Blatner, RD, author of The Flexitarian
Diet :
Eat vegetables to help you feel full.
Drink plenty of water.
Get tempting foods out of your home.
Stay busy -- you don't want to eat just
because you're bored.
Eat only from a plate, while seated at a
table. No grazing in front of the 'fridge.
Don't skip meals.
Keeping a food journal -- writing down
everything you eat -- can also help you
stay on track.
"Even if you write it down on a napkin
and end up throwing it away, the act of
writing it down is about being
accountable to yourself and is a very
effective tool for weight loss," says
Bonnie Taub Dix, MA, RD, author of Read
It Before You Eat It .
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, please consider talking
to a counselor about it. 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," Dansinger says. To
burn the most fat, try to break a sweat
after your warm-up and keep sweating
for the entire hour, Dansinger says.
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 be
rooting for you! And 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," Blatner
says.
Fad Diets and Crash Diets
I know how tempting diet crazes can
sound, especially if you have a lot of
weight to lose. You hear about stars who
did it and look incredible.
But remember, if a diet plan sounds too
good to be true, it probably is.
Also, please skip any programs that
promote detoxification pills, laxatives,
fasting, or potions, and any that promise
weight loss faster than 2-3 pounds per
week.
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," Dansinger says.
Fad diets also set you up for failure by
depriving you of what you want. You
can't eat like that for long, and it's too
likely that you'll rebel and end up back
where you started. You deserve better
than that!
So by all means, attack your weight loss
goal. Put it on the fast track. But please,
do it right so you set yourself up for
lasting success.
For Questions! Feel free to drop you comments Below!!
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