How To Lose Weight Fast and Safely | Help to Lose Weight Fast
To Lose Weight Fast: The Zone Diet - Exercising for Fast Weight Loss. 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. Pace yourself. "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. 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.
"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.
So by all means, attack your weight loss goal. You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.
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. 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 to lose weight fast from Dawn Jackson Blatner, RD, author of The Flexitarian Diet:
· Eat vegetables to help you feel full.
· Drink plenty of water.
· Stay busy -- you don't want to eat just because you're bored.
· Eat only from a plate, while seated at a table. Don't skip meals.
· Keeping a food journal -- writing down everything you eat -- can also help you stay on track.
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.
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