The basics of weight loss are well-known and simple--consume fewer calories than you burn and you will begin losing weight. Quickly changing your weight through an extreme weight loss program or boot camp is possible. However, dropping weight too quickly can be unhealthy and even dangerous if not done appropriately. With any diet and exercise regimen, it is important to ensure your body receives a healthy helping of all the nutrients it needs to continue functioning properly. It is equally important to recognize that extreme weight loss programs are not meant to be practiced over the long term. These programs are designed to change your body and get results quickly. The key to extreme weight loss isn't to just lose a lot of weight or lose it quickly; the real goal should be to use the short-term results to inspire and instill a long-term healthy lifestyle change.
Do the Math
Before starting any weight loss program, it is important to do two things--the first is to consult your doctor and the second is to determine how much weight you need to lose to be at your ideal weight. According to the Weight-control Information Network, the safest way to lose weight is to steadily lose up to two or three (as a maximum) pounds per week. Even on an extreme weight loss plan, realize that to do it safely, you will need to give the changes a reasonable amount of time. Once you have discovered what your ideal weight is with the help of your doctor, the next step is to determine how many calories you need to eat and burn per day in order to lose those two to three pounds per week. According to the National Institutes of Health, 3,500 calories equals about one pound of fat. By reducing your caloric intake by 500 calories per day, you can lose one pound of fat per week. For example, let's say that you regularly consume 2,500 calories each day and typically burn the same number of calories. If you change your diet alone and nothing else, reducing your calories to 2,000, you will lose one pound per week. Now, if you change your workout routine to burn an extra 500 calories per day, then you will lose another pound per week. Doing the mathematical calorie calculations is necessary to keep track and actively manage your weight loss.
Changing Your Diet
An extreme weight loss program can include several different changes to your diet that are designed to help you lose weight quickly. Skipping meals is not a viable extreme weight-loss dietary measure. Instead of skipping meals to change your caloric intake, change what you eat instead. For the first few weeks of your extreme weight-loss plan, try removing most to all of the processed foods and empty calories from your diet and replace them with natural alternatives. Drink low fat milk instead of soda. Eat apples and almonds instead of potato chips and candy bars. Use this time as an opportunity to try out and find the healthy alternatives that you enjoy eating. Make a list of healthy foods that will become a part of your long-term diet. As an additional measure, remember to carry water with you and stay hydrated during the intense part of your diet change. Water has no calories and can be consumed as much as you need. Once you have identified some healthy food alternatives to incorporate into your new lifestyle, if you still have yet to quickly lose weight, consider juice fasting as a short-term solution. Juice fasts, along with some liquid diets, can help you lose weight quickly, while still providing the vitamins and nutrients necessary for your body to continue your extreme workout regimen.
Extreme Workouts
In addition to changing your diet, choose an extreme workout program that will help you burn some serious calories each day. For those with Internet access, Warrior X Fit is a free, extreme workout program featuring a series of six different intense exercises to complete each day. Another popular workout option is P90X. Members of the P90X program receive a DVD with 12 calorie-burning exercises that can be performed daily along with online support tools, a nutrition guide and other benefits. Other extreme workout DVDs can be found on Netflix or for free at your local library. Having a calorie-burning monitor is important to track how many calories you burn with whatever extreme workout you do. Ensure that whatever program you pick is getting the job done. As you increase the difficulty of your exercise routines, do not forget to warm up, cool down and stretch after each session.
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