In this article, people can learn how to lose weight fast and safely for those times they really need to. An they can do it without having to be concerned over the negative aspects associated with the long held beliefs about losing weight too quickly. This is an original article written solely for weightlossgo.com and is protected by international copyright law. So let’s take a look at this aspect of slimming on a fast but safe scale.
How NOT to Lose Weight Fast
First of all, let’s look at how not to lose weight fast, or those methods that can be potentially hazardous to health or downright dangerous.
Crash diets is the name often given to a way of eating that is designed to virtually starve the dieter. It is done in the erroneous belief that by severely restricting food, rapid weight loss will result and a person can quickly slim down into a slinky dress or a suit that used to fit 10 years ago so they can go out to a social event and look good.
It involves eating very little food and just drinking lots of water. The dangers of this kind of dieting are malnutrition, loss of energy, lethargy and tiredness due to a lack of nutrients and potential long term issues such as anorexia or eventual starvation and death. This can happen when the person becomes fixated on severely restricted eating, which can happen after they see the short term rapid loss of weight. Despite losing more and more pounds, the person comes to believe that they are still “fat” and still need to lose more. This creates a downward spiral into anorexia if not caught early on and reversed.
An increasingly common method of rapid weight reduction is booking yourself in for a liposuction procedure. This involves surgically removing excess fat cells by first making an incision in area to be worked on, such as the lower abdomen, or thighs or wherever else there is excess fat to be removed and inserting a hollow tube called a cannula attached to an aspirator, or suction device which sucks out the fat. The procedure has improved greatly in recent years and the chances of complications developing are greatly reduced. That doesn’t mean it is completely safe and things can still go wrong, especially in older patients.
When fat cells are removed from the body but the patient subsequently returns to their old, bad eating habits, the body will create new fat cells to store the fat. When fat cells are removed from one are through liposuction, the body may create new fat cells in different areas of the body. Instead of having fat cells in your belly, you could end up having them grow around your heart or other vital organs.
There are safer ways to lose weight quickly and the sensible person will always explore these methods first. While it is possible to lose as much as 20 pounds in a week with a carefully controlled diet and a rigorous exercise regime involving more than one hour per day of sustained, aerobic exercise, it is always better to opt for a slower rate. You can safely lose 3 to 5 pounds a week with a good, calorie controlled diet and a daily aerobic exercise routine as long as you stick rigidly to it.
There is also the problem that when a person loses body mass very quickly, they are more prone to put it back on again just as quickly when they inevitably return to their regular diet and stop exercising.
The way to lose weight fast and keep it off once it has been lost is to maintain a daily exercise routine and even increase the level of those exercises over time, while maintaining a healthy diet. That way, your body gets stronger and keeps a more efficient metabolism, which means you can have the occasional “cheat” and get away with it as long as you don’t do it too often.
Set Realistic Goals
The best way forward is to set achievable goals week by week. You can set yourself the task of losing, say 5 pounds in the first week and then work hard to achieve it, or make it a little easier by setting a 3 pound level to lose in the first week. the easier you make it for yourself, the better chance you give yourself of achieving it. If you don’t reach a goal in one week, let it extend to the following week before setting the next goal. If you do reach the goal, then set the next goal to be similar or slightly less than the first goal, say 3 pounds in the second week.
This way is perfect for forcing yourself to structure your daily efforts so that you do not feel like skipping an exercise routine or have a hankering for a high calorie snack. With a goal fixed in your mind and better still fixed to the door of your fridge in big, bold lettering, then you will keep reminding yourself what you wish to achieve and then be more determined to achieve it.
Fast Weight Loss is a Numbers Game
If you do your calculations correctly, you will see that you need to burn more calories each day than you consume through the food that you eat and the liquids that you drink. Experts agree that to lose weight quickly, say at a rate of 3 pounds in a week, you need to work on having burned around 500 calories more than you consumed during the day through your weight loss diet. That means achieving a total of 3500 calorie deficit in a week. When you put it in those terms, it suddenly looks pretty tough to cut your total calorie quota for the week, but actually it is not so difficult as it at first seems.
You need to measure this as best you can, although don’t go overboard on trying to account for every single calorie. A good calorie monitor that you can wear while exercising will give you a good idea on how many calories you are burning through sustained exercise during each session. You can try some exercise equipment such as using a home treadmill to burn calories, or whatever kind of apparatus you prefer. Add to what you will burn through exercise the amount of calories you will normally burn just performing your normal daily functions, which is actually more than many people realize.
Create a Calorie Deficit
Then make sure your intake of calories through your diet is low enough so that you create that deficit of 500 calories each day.
As a guide, you should look to consuming about 7 calories per pound of your personal body mass per day. That means, if you weigh 200 pounds, you should consume no more than 1400 calories per day. To do that effectively, you may want to invest in a digital nutritional scale that you can get at most home stores or online from places like Amazon, such as the Kitrics Digital Nutrition Scale. This kind of device will tell you exactly how many calories there are in each portion of food you prepare in your meals for the day by weighing each ingredient. It’s a little extra work, but totally worth it if you want to be reasonably accurate about this.
Your diet needs to minimize or even eliminate starches, including bread and pasta, all added sugars and also saturated animal fats that come from meat and dairy products. Instead, you should eat mostly fruits and vegetables as well as egg whites and soy products. You can also include skinless poultry breast and 95% lean meat, most fish and shellfish as well as some nonfat dairy foods. You must also drink lots of plain water, as much as 3 pints per day and absolutely NO soda (not even diet soda) or fruit juices or sports drinks. Just water!
By increasing the level of proteins in your food, while cutting the levels of high Glycemic Index carbohydrates, you will help your body to maintain strong muscles while burning more fat. This is a desirable situation to place yourself in.
Then you need to do your sums. If you are consuming 1400 calories per day, you need to be burning a total of 1900 calories or more per day to achieve 3 pounds lost per week. That’s where the exercise monitor comes into its own so you can get a good idea of how much you are burning.
When all is said and done, you should really not try to exceed this level of weight loss and certainly not reduce your daily calorie intake to less than about 1000 calories. When you go too far, you not only lose fat but you also start losing muscle density which is counterproductive. This is because it slows your metabolism making it harder for your body to burn calories.
The best way is definitely to make your body as strong as you can through regular exercise, doing aerobic workouts and some strength training too. This makes your metabolism strong so you burn more calories, which is much more desirable and will help you achieve a faster rate of weight loss over time.