Do you need to lose weight fast? The goal of losing weight is often compounded with the necessity of shedding pounds quickly. With so many fad diets suggesting that it is possible to obtain dramatic weight loss in a short period of time, it often seems to come with a catch. While those diets might not work for the long term, it is possible to lose weight quickly without taking risks to health. And all the following tips can be easily used at home, without visiting gym and using pills.
Setting a Goal:
Setting a goal is the first and very important step to lose weight fast and easy. Having a set figure in mind, such as losing ten pounds, will make it easier to obtain the preferred results. The specific goal will vary and in some cases might relate to size rather than pounds. For example, the goal of going down one dress size to fit into a particular outfit might not have a set figure.
After determining the final goal, it is best to break it up into manageable sizes. Setting realistic short term goals will make the final goal more obtainable. A goal of losing ten pounds in one month might break down into losing roughly two to three pounds a week.
The key to reaching the goal each week is setting a realistic figure. A realistic figure for weekly weight loss goals should consider current weight, the amount of time available to devote to exercise and the diet plan. If it is only possible to exercise for one hour per day, the amount of weight lost will differ from those who have two hours per day to devote to exercise.
While the particular diet best for losing weight varies by individual and nutritional needs, every diet should strive to reduce caloric intake. The best way to lose weight fast and safe is cutting back to roughly 1050 to 1200 calories per day. This applies to both men and women. The number of calories eaten per day should never drop below 1050 calories per day because it can result in problems with health.
After setting up a plan that will break the caloric intake into small meals, including one or two snacks, it is possible to put the plan into action. A reduced calorie diet is the first method of shedding extra pounds. For most individuals, reducing 500 calories per day will result in a rapid weight loss of roughly one to two pounds per week. Those who normal eat roughly 2000 calories per day and cut back to the 1050 figure can expect to lose around three to four pounds per week solely from diet. If you want to lose 10 pounds in a week, you have to use more agressive methods.
Beyond simply cutting back on caloric intake, a diet should also plan to reduce sodium and avoid foods that are rich in starch like potatoes to reduce fluid retention. Sodium makes the body hold onto more water. Reducing the salt and starch from the diet will result in instant weight loss of four to five pounds in addition to the loss from diet. Drinking more water will also help reduce fluid retention.
Losing weight requires burning more calories than are taken in. That means increasing exercise while reducing caloric intake for the fastest results. For fast weight loss, it is important to try planning at least one hour of moderate intensity exercise per day.
Cardiovascular exercise, which are exercises that make the heart pump faster like running or riding a bike, are the best choice when trying to lose weight. Cardiovascular exercises burn the most calories so the weight lost from one hour per day is much faster.
Though it is important to add more cardiovascular exercises, it is also vital to plan at least two days a week for weight training or resistance exercises. Building more muscle will result in burning more calories while the body is at rest. A highly restrictive diet combined with a large amount of cardiovascular exercise will reduce some muscle mass as well as fat if muscle building exercises and reasonable protein intake is not added to the routine.
Beyond simply planning to exercise at least one hour per day for the fastest weight loss results, it is important to also break the workout into two sections. Cardiovascular exercise speeds up the metabolism so that it will burn calories more efficiently even after the workout is completed. Splitting the exercise into two half-hour sessions, such as half an hour in the morning and half an hour in the evening, will help improve the weight loss results. Read more about the best exercise to lose weight.
While fast weight loss primarily comes from a combination of diet and exercise, the metabolism also plays a role in the amount of weight reduced in a set time period. The problem with any diet plan to lose weight is that restricting calories can result in slowing the metabolic rate. As a result, calories are not burned as efficiently as possible and weight loss starts to slow down. Boosting the metabolism throughout the weight loss plan will make it easier to avoid the plateau of reduced metabolism.
Metabolism boosting supplements are one potential solution to the problem. The supplements have natural products that are known to help speed up the metabolic rate for improved weight loss when combined with diet and exercise. The downside of supplements is the risk of interactions with medications. Those who take a medicine should discuss any supplements with a doctor to prevent accidental interactions.
Green tea is another metabolism boosting solution. Drinking two or three cups of green tea per day will help improve the weight loss results because it naturally increases the metabolic rate. For the best results, try drinking three cups of tea per day.
Split the calories into three small meals and two snacks that are eaten every two to three hours. A low calorie diet requires eating something every two to three hours to avoid a drop in metabolism. Since the caloric intake is reduced, the several meals per day idea will prevent the body from going into the reduced metabolism state that occurs during starvation. By eating five or six times per day, it is possible to maintain or improve the original metabolic rate.
So, the best way to lose weight fast is about a combination of planning, dieting, exercising and improving the efficiency of the metabolism. Depending on the original weight and body fat percentage, a careful plan can easily lose between four to five pounds per week.
Category: Lose Weight Fast