How To Lose Weight Fast and Safely?
Weight loss is generally something people expect to be easy but then they quickly learn that it has its challenges. Weight loss doesn’t happen overnight for most people. The tips around the Internet are also confusing and often misleading to those that are trying to safely lose the pounds in a fast manner. These tips are designed to be easy, straightforward, and effective.
Tip 1:
Losing weight is science. It’s also math. You don’t need to be great at either, but it helps if you understand basic 7thgrade mathematics. It takes 3,500 calories to lose one pound. Most people will exercise and cut back on their food intake to slash calories. A 500 calorie deficit per day will result in 1 pound of weight loss per week. A 1,000 calorie deficit will result in 2 pounds per week, and so on.
The tricky part here is that a huge deficit will not result in more weight loss. Creating a 2,000 calorie deficit each day is almost impossible and it’s difficult to do without starving. Getting too high above a 1,000 calorie deficit will slow your weight loss dramatically. Moral of the story? Eat enough calories and you will lose more. Sometimes it even defies science.
Tip 2:
You have to exercise. Very obese or overweight individuals can lose weight initially without exercising at all. But if health and general wellbeing is your goal, exercise isn’t optional. It’s absolutely necessary. 150 minutes per week is the minimum for health. This should work for beginners that are trying to lose weight for the first time. The longer you are exercising the more you should increase your weekly minutes. If you have been working out for 4 months then you should be aiming for 200 minutes per week. It is safe to go up to 2 hours of exercise per day. More than that and you really need a professional opinion.
Tip 3:
Don’t use gimmicks. Eat healthy food, exercise, stay hydrated, and sleep. Knowledge is power. It’s OK to buy books that provide broad information, but tricky diets and complicated schemes aren’t worth it. Healthy balanced eating is truly the best method for losing weight the easy way!
Tip 4:
Get enough carbohydrates. But carbs make you fat! Not exactly true. Under-carbing will result in fatigue, ketosis, and general crankiness. You will crave more junk food. Get 60% of your calories from carbohydrates. Choose brown rice, barley, fresh fruit, potatoes, whole wheat pasta, and other whole grains. Avoid flours as often as possible. These carbohydrates are packed with fiber and nutrients that provide energy throughout the day. The best part is that healthy carbohydrates do not cause insulin complications, so this is great even for diabetics.
Trying to lose weight can be frustrating, especially if it isn’t happening as fast as you would like. Fad diets abound as we Americans spend millions of dollars looking for the magic pill or diet food that will produce the weight loss results we want. Unfortunately, no fad diet product will produce these rusults for the long term. To achieve long term weight loss results you will need to change your focus from weight loss to living a healthy lifestyle. When you make a healthy lifestyle your new normal the weight will come off and you will feel healthier. Following are some ideas to lead you to a healthy lifestyle.
1) Eating a clean diet – eating clean is a relatively new term emerging in the health and fitness arena which simply means adhering as closely as possible to a diet of natural, non-processed foods. As Americans we like our fast food lifestyle. However, this lifestyle is full of high fat, high calorie processed foods. Removing these types of foods from your diet and replacing them with whole grains, fresh fruits and vegetables and lean meats will usually result in weight loss.
2) Eat small meals five times a day – The idea of eating a small meal every two to three hours goes against everything that we have ever been taught about weight loss but eating every few hours helps to keep the insulin levels in your body at a constant level. This allows your metabolism to stay at a higher level and you will actually burn more calories all day long. It also helps you to fight against those binge eating episodes that occur when you have denied yourself food for several hours. Keep in mind that eating more often during the day doesn’t mean that you get more calories than you normally would have in a day. If you are sticking to 1600 calories a day then split these total calories up into your 5 small meals so that you are eating the same amount as you would in three meals.
4) Increase your protein intake – A lot of research has been done on the effects of protein and weight loss. The fact is that protein helps to build muscle in your body and muscle burns fat. Therefore, the more muscle you have the more calories your body will burn all day. Good sources of protein include greek yogurt, nuts such as almonds or walnuts and lean meats such as chicken breasts. You can also add a protein shake to your day as one of your five meals.
5) Drink water – Drinking plenty of water during the day produces many benefits. It makes you feel fuller and therefore lessens your chances of useless snacking that just add pounds. Water also flushes the toxins out of your body which helps organs and muscles to function more efficiently.
6) Exercise – The old saying you are what you eat holds true in weight loss To lose weight you need to get your eating habits under control and eat as healthy as possible but adding exercise will speed your weight loss efforts. Exercise doesn’t need to be excessive in order to be effective. Thirty minutes of cardiovascular exercise each day will be sufficient in most cases. Choose an activity that you enjoy so that you will stick with it. Try a spinning or kickboxing class or just head outside for a brisk walk. Make sure that you push yourself enough to get your heart rate up so that you are in fat buring mode. Along with the cardiovascular workouts it is important to add resistance training at least a few days a week. Adding weight training or a yoga or pilates class will help to build muscle mass as well as add toning and definition. Toned muscles make you look slimmer than muscles that are out of shape.
I know, there are a lot of diets, but the most effective is, of course, starving is probably the best. But it is hard. A very few people can follow hard diet or starvation. If you don’t have enough willpower, use some appetite suppressant like phentermine 37.5.
For losing weight :
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