Getting Healthy and Losing Weight
Are you sick of wasting your time with fad diets and crash dieting?
If you are serious about weight management, and specifically interested in getting healthy and losing weight, then just like the rest of the population you probably want fast results. Let me save you some time and disappointment, avoid the fad diets! The results from fad diets will not usually last, and there are various other practical and healthier options available for you to start on today!
An individual can safely lose between two and four pounds per week at home with just a healthy balanced diet and plenty of physical exercise. The key to achieving success is to get into the mindset of focussing more on the calories you consume, and take exercising a lot more seriously. Surely 30 minutes exercise out of every 24 hours is not asking too much! Even when consuming the healthiest of diets, as long as you continue to take in more calories than you burn, you will never lose weight!
How To Lose That Weight Fast
Let us look into the science of weight loss, if an individual burns 500 more calories than they eat every single day for one week, then that individual should be observing a weight loss of one or two pounds (.5 or 1kg) per week. If you are feeling dedicated and want to lose weight faster, then you will need to consume even less, while exercising more. For example, if you consume 1,250 to 1,400 calories per day, and vigorously exercise for just one hour per day, you could be observing a three to five pound (1.5kg to 2kg) weight loss in the first week, or even more if you weigh in excess of 245 pounds (112.5 kg). It is essential not to reduce consumption below 1,200 calories per day as this practice is dangerous and actually detrimental to your efforts in trying to lose weight. By all means, if you are capable of increasing your exercise intensity or duration per day, this is fine, but do not reduce your food intake below 1,200 calories per day as this will starve your body of the very much necessary fuel to function efficiently.
Reducing sodium, or salt and starches from your diet may also show significant weight loss at first, but this weight loss is mostly fluids and not fat. When an individual reduces the intake of sodium and starches, this in turn reduces fluids and fluid retention within the body thereby resulting in up to five pounds of fluid loss. This is how many fad diets suck you in to thinking they are effective and beneficial for weight loss. Of course you are going to think it was money well spent if you lose five pounds in the first week, but then third and fourth week comes around and you become disappointed with your results and eventually cease your weight loss efforts.
Specific Diets For Fast Weight Loss
When looking to reduce weight quickly, such as losing weight to fall pregnant, or losing weight to fit into that wedding dress, it is recommended to consume a diet that contains minimal starches, no additional sugars, and minimal animal fat such as that usually found in meat and dairy products. For rapid weight loss results it is recommended to focus strongly on fruits, vegetables, fish, shellfish, skinless poultry breasts, egg whites, soy products, and non-fat dairy products. Consume fruits and vegetables to supply that feeling in your stomach of being full, make certain to consume plenty of water throughout the day and especially while exercising. Go through your fridge and pantry and throw out all the tempting and unhealthy food sources. Keeping your mind and body active will disturb the impulse and temptation to partake in snacking just because you are bored. When it is meal time, observe correct portion control with your meals, only eat from a plate while seated at the table and no grazing in front of the fridge or television. As mentioned above, sufficiently fueling the body for effective functioning of the organs is vital to getting healthy so definitely no skipping of meals. Some individuals complain of experiencing the plateau effect, do you believe you are eating properly and exercising but not losing weight?
A Food Journal To Assist Weight Loss
Maintaining a food journal and documenting everything you consume will also assist in keeping you focussed. Even in the event of you documenting what you ate on a napkin and you end up throwing that napkin away, the act of writing it down is about being accountable and is a very effective tool for losing weight. As well documenting what you ate, and when, you might also want to make a note of how you were feeling right before you ate it. We quite often focus so much on food sources and calories that we don’t stop to think that our emotions play a huge part in our eating habits. You may want to make note of whether you were feeling angry, sad, or bored. If you notice a habitual pattern leading to emotional eating, please consider consulting a counsellor. These trained counsellors can be of great assistance in addressing emotional issues.
Specific Exercises For Fast Weight Loss
It is well past the time to get your body moving more! Let us not waste each others time, losing weight requires about an hour a day of moderate to vigorous exercise. If you are not prepared to put in the dedicated effort of about one hour serious exercise per day until you have achieved your weight loss goal, then prepare yourself now for the disappointment you will experience when you finally realise that you have just wasted your time. For those that are fed up with the current situation and are determined to make healthy changes, plan to incorporate cardio and strength training into your daily activities. Cardiovascular exercises burn the most calories, so they are ideal for fast weight loss, but including strength training exercises to your routine is also necessary for building core strength. Core strength is vital for supporting the body and preventing injuries while you continue to exercise.
To gain the best burn and to remove optimal fat per exercise routine, try to break a sweat after your warm up and try to continue that sweating for the whole hour, or the length of your training session. If you are not exercising already, and you suffer a chronic condition, or have a lot of weight to lose, it is most certainly wise to check with your healthcare provider first. Your healthcare provider will advise you on a safe starting pace making sure that you don't overdo things before your body can adjust to your new training regime. When first starting out you must pace yourself, do not attempt too much too soon, slowly increase your training sessions to assist in preventing injury. One way to step up your training intensity is to utilise interval training. Interval training involves brief bursts of high intensity, followed by a more relaxed pace, and repeating that pattern throughout your entire workout. Interval training allows individuals to work harder without having to spend the whole time at the higher level, and over a period of time, the easier and more effective it becomes in burning more calories.
Avoid Fad Diets and Crash Dieting
New fad diets can be quite tempting, especially if a new years resolution has you looking at trying to lose a lot of weight. You read all about the famous stars who found the diet to be successful and they look unbelievable. Just always remember that if a diet plan sounds too good to be true, it most probably is. Please avoid any diet plans that promote fasting, laxatives, detoxification capsules, and certainly any plan that guarantees weight loss faster than three to five pounds (1.5kg to 2kg) per week. The truth is that reducing your intake of calories below 1,200 per day is disadvantageous because we all require strong muscles and properly functioning organs to be able to exercise effectively. When we consume too few calories, we do reduce body fat, but also necessary muscle mass which in turn slows the bodies metabolism thereby making it harder to increase exercise intensity or duration.
These fad diets basically set you up for failure by depriving you of essential nourishment. You will soon discover that you can not eat like that for long, and most likely you will rebel and end up back where you started. You deserve much better than that! After about four weeks of consuming a normal breakfast, lunch and a light evening meal, your body will adjust. By all means, attack your weight loss goal right now, but please use your common sense and do it right so you set yourself up for lasting success.
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