If you don’t want to be overweight, but you find yourself saddled with unwanted fat, you probably would want to lose them fast, right?
In fact, you will be happy to know that there are many ways that you can lose your fat without dangerously risking your overall health. And this is not by undergoing fad diets and similar things. The results of these programs seldom last.
There are more effective ways of losing weight that also ensure long lasting results. Here are some of the methods you can safely use to lose unwanted weight fast.
Control Your Appetite
Perhaps, the primary reason why you have developed unwanted fat is your uncontrolled appetite. It is not just the quality of food that causes obesity. Primarily, it is the person’s uncontrolled eating habits. So, if you are really intent on losing weight, you have to control your eating.
Discipline yourself and limit your food intake to what is healthy and right with respect to your height and your physical condition. Eating less is one of the most effective ways of losing fat.
If you are overweight, you need to burn more calories in your body. By burning 500 calories more than you eat every day for a week you will easily lose around 1 to 2 pounds. So, aside from eating less, you need to exercise more and you will see your weight going down fast.
For example, if you are eating 1,000 to 2,000 calories a day, and engage in one-hour exercise every day, it will be easy for you to lose 3 to 5 pounds in the first week of your weight loss program. If your current weight is 250 pounds or more, you could lose even more pounds. But be careful not to cut your calories further down, or you might be courting danger.
Limit Your Salts and Starches
When you set a limit on your intake of starches and salts, you will find your weight going down fast. Although these are mainly fluids that you will lose, your weight will still go down, nevertheless.
This concept is medically proven. “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.
Exercises Designed for Fast Weight Loss
It is not enough to engage in regular exercises. The exercise routines that you must do have to target your unwanted fats. The staff at Crunch Fitness gym or Fitness First gym can help you in that regard. Here are some types of exercises that will help you burn fats faster:
Cardio and Strength Training
“To burn the most fats, try to break a sweat after your warm-up and keep sweating for the entire hour,” he adds.
However, before engaging in any strenuous exercise routine, you need to check first with your doctor, especially if you have a chronic condition, aside from your being overweight.
Start with light exercises, and then gradually increase the intensity as you build up your strength and stamina.
One effective way of stepping up the intensity is by doing interval training. This type of regimen consists of brief bursts of high-intensity workouts, immediately followed by a milder pace, and then repeating the same thing several times.
Interval training will let you work harder without spending the entire time doing high intensity workouts. Over time, as you repeat these routines, it will be easier for you to burn more calories.
Dieting for Fast Weight Loss
For fast weight loss, Michael Dansinger suggests that you eat a diet with minimum starches, animal fat from meat and dairy foods, and added sugars. You should focus instead on vegetables, fruits, egg whites, skinless poultry, nonfat dairy foods, shellfish, 95% lean meats, and soy products.
Dawn Jackson, RD, and author of The Flexitarian Diet recommends the following for fast weight loss:
- Drink plenty of water.
- Never skip meals.
- Stay busy and not eat just because you are bored.
- Eat vegetables to give you the sensation that you are already full.
- Eat only from a plate and while seated on the table.
- Don’t form the habit of grazing in front of the refrigerator.
- Throw tempting foods out of the house.
Keep Track of your Weight Loss
It is also a good idea to make a journal of the food that you eat each day. “Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,” says Bonnie Taub Dix, MA, RD, and author of “Read It Before You Eat It”.