Help Lose Weight

3 Tough Realizations to Help You Lose Weight

By FitSugar

Help Lose Weight - You've been trying to lose weight for months, or maybe even years. You finally drop enough to fit into those jeans you wore in college, but sooner than later, you can't even slip them over your thighs again. Why does losing weight have to be so hard? Here are some difficult things you'll need to swallow in order to lose the weight and keep it off for good.

Diets Aren't the Answer

While many people lose weight ditching carbs or going on a liquid diet, these methods can't last forever. These diets are often not nutritionally sound, or so restrictive you end up binging on all the foods you crave. Plus, when you hit your goal weight and go back to old ways of eating, the weight often comes back. Losing weight and keeping it off is all about making a lifestyle change. That means figuring out a healthy diet that can be maintained for the rest of your life. What's been proven to work is a diet full of fruits and veggies, whole grains, and lean proteins. Of course you're allowed to cheat every once in a while — and it can actually help diminish cravings — but indulgences should be in moderation. It'll take some getting used to, but soon you'll adapt to your new healthy way of eating and wonder how you ever used to down cheeseburgers, soda, and cookies every day.

Counting Calories

Losing weight and keeping it off is about basic math: calories in cannot exceed the amount of calories the body uses up. And to lose weight, you'll need to create a calorie deficit. Counting calories may seem strict, but if you don't keep track of how much you eat, you may never reach your goal weight. Start by talking with your doctor about how much weight you want to lose, and he or she can help you figure out an appropriate daily calorie amount. Over time, these changes will stick, allowing you to not be so stringent on keeping a detailed food and exercise journal. Many find success writing down their daily diet in a food journal, or with a website like CalorieKing, which logs the calorie amounts for food eaten. If you like to cook, plug your recipe into this Calorie Count tool and you can keep track of how many calories your favorite mac n' cheese contains. There are also weight loss apps that make counting calories even easier. You'll need ways to keep track of portion sizes too, and here are some great products you can use at home and on-the-go. You'll also want to arm yourself with calorie-saving tricks for eating out, when you hit happy hour, and during the weekend, as well as learn some creative food-swapping tricks to save calories.

Move It

A healthy diet is key to losing weight, but if you have more than a few pounds to lose that alone isn't the most effective way to get you to your goal weight. You'll have to incorporate exercise as well, and I don't mean just a walk around the block. Most recommendations say that to lose weight, you must exercise for at least an hour a day, five times a week. We're talking the kind that gets your heart rate up such as running, biking, or a cardio class at the gym. An hour may seem like a lot, but once you carve out that time in your schedule, it'll be something you look forward to every day. If boredom is your complaint, here are some ways to switch up your cardio routine and keep you excited about working out. Aside from burning calories, exercising will also give you muscles, which boosts your metabolism and helps you burn more calories. It'll also give your body some definition, making weight loss even more noticeable. Exercising can also be a way to feel good about indulging — if you go on a two-hour hike, you'll know you can enjoy dessert after dinner without a side of guilt. Exercising regularly is just as important as eating right, and once you adapt both to your life, losing weight and keeping it off will be a breeze.

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To Lose Weight Fast

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.

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. 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.

By Kathleen M. Zelman, MPH, RD, LD

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