Many people who want to lose weight want to see the result fast. However, if you want to achieve weight loss fast, you should avoid the fad diets as their result are short-term. There are other healthier options that can enable you to reduce weight fast. It's possible to safely lose more than 3 pounds per week at home through a balanced diet and plenty of exercise.
How to Lose Weight Fast
You ought to lose around 1-2 pounds every day for each week if you burn more than 500 calories of what you eat. To cut weight fast, you should not eat more as well as exercise more. For example, if you consume 1,000-1200 calories daily and exercise for an hour every day, you can lose 3-5 pounds during the first week or even more in case you weigh over 250 pounds. However, it is vital not too reduce calories any further as that can be detrimental to your health.
Reducing salt and starches intake can as well mean losing extra weight at first: although that's generally fluids, not fat. When you limit salt and starches, you decrease fluids and fluid retention and this can result in more than 5 pounds reduction in fluids in the body.
How to reduce Weight Fast with Diet
1. Avoid Carbs and starchy foods: To cut weigh fast, you should eat food that has less starch, added sugars as well as animal fat from dairy and meat products. You should eat a lot of fruits, vegetables, fish, soy products, egg whites, skinless poultry breasts, lean meat, shellfish and nonfat dairy products. Eating a lot of vegetables help you to get satiety and therefore, help you to avoid eating excess.
2. Drink a lot of fluids: Drinking plenty of water is also recommendable for fast weight loss. You should drink at least 8 glasses of water every day. Water helps in digestions and also helps to maintain a healthy skin.
3. Remove tempting foods from your house: You should get rid of tempting foods, such as chocolates, crisp, yoghurts, sweets and cakes, from your home. This will helps you to avoid eating them when you are not supposed to. Moreover, you should keep yourself busy to avoid eating a lot due to boredom.
4. Eat when seated: You should eat when seated at a table and only from a plate. You should avoid eating while standing.
5. Never skip meals: You should never skip meals, be it breakfast, lunch or dinner. Moreover, you should not eat a lot of foods during breakfast so as to skip lunch. It is better to eat small amount of foods regularly than to eat more at once.
6. Keep a food Journal: You should keep a journal of food you eat every day as this can help you to keep on track. The process of writing down what you eat is very vital for fast weight loss as it makes you accountable to yourself. Besides writing down what you eat and at what time, you may as well want to note down how you feel just before eating. For example, do you feel sad, bored or angry? Just as foods and calories, our moods play a very significant role when it comes to out eating habits. You should consider consulting your health adviser if you notice a constant habit in your emotional intake.
How to Reduce Weight Fast with Diet
To cut weigh fast, you should do more than just watch your diet; you should exercise a lot. One study demonstrates that one need to moderately exercise for almost one hour every day to reduce weight fast.
1. Cardio and strength training: You can burn more calories by doing cardio training. However, to be most effective in fast weight loss, cardio training needs to be combined with strength training. You do not need to do a lot of strength training to cut weight fast; a few hours every week are enough. You should try to break a sweat following a warm-up and continue sweating for the whole hour so as to burn extra fat. It is important to consult your health adviser before commencing on cardio and strength training, especially if you have a health problem or are obese. A health adviser may be able to tell you the kind of safe cardio and strength training to do in your situation.
2. Interval training: You should not overstretch yourself when exercising as it can result to injury. The best way to carry out intensity training is by practicing interval training. This may involve doing short bursts of strength training accompanied by a more mellow speed and repeating that routine during the workout. You can work harder and burn more calories with interval training.
Avoid Fad Diets and Crash Diets to reduce weigh fast
Many people who want to cut weigh fast find the fad diets and crash diets very tempting. Many famous people have claimed to have lost weigh fast using fad and crash diets. However, you should keep in mind that most diet plans are so good to be true.
Moreover, you should keep off all programs that encourage detoxification pills, laxatives, potions or fasting, and any that assure fast weight loss of over 2-3 pounds every week. The fact is reducing calories to less than 1,050-1200 every day is detrimental as you require powerful muscles to be capable of exercising effectively. You lose fat as well as precious muscles when you eat fewer calories. This is the most horrible thing you can do as it slows your rate of metabolism as well as makes it harder to increase exercise strength or period.
Furthermore, fad diets are marked for failure as they deprive you what you need in the body. There are high chances that you will reverse and end up back where you began since you cannot be able to maintain that eating pattern for long. Definitely, you deserve more than that. Hence, you should by no mean attack your weigh loss objectives. You should put your weight loss goal on fast track. However, you should do so correctly so as to set yourself up for long-term success.
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