To experience the most effective and sustainable weight loss program you will need to redefine your view of "fast" weight loss. If you were to lose weight, only to gain it back again, you would be starting over and over again in pursuit of your goal. Attempting shortcuts to weight loss appears to be the quick fix but in the long run keeps you from making the progress you crave.
Time Frame
Though the unwanted weight took years to put on, it is often expected to come off quickly. Working to rid your body of unwanted weight can lead you into a wild chase after a selected number on a scale. This pursuit can lead to unhealthy weight loss choices such as excessive use of hunger suppression supplements or skipping meals.
Long-term and sustainable weight loss is best done in smaller increments. The International Sports Science Association recommends "When attempting to lose fat, never try to lose more than 1 to 2 pounds per week." Dr. Michael Murry advises weight loss at an even slower rate of 1/2 to 1 pound per week.
Considerations
Do not be discouraged by what can seem as a slow rate of progress toward your body weight goal. In order to get weight off and to keep the weight off you need to make a series of lifestyle changes. The Center for Disease Control advises that your pursuit of weight loss should be marked by eating well, exercising regularly along with taking in less calories than your body uses.
A routine visit to your family doctor will provide you with supportive counsel regarding your drive for healthy weight management. With your doctor's expert medical perspective, you will now be best positioned to begin making progress toward healthy and sustainable weight loss.
Lose Body Fat
Change the name of your "weight loss" program to a "fat loss" program. In your journey toward healthy weight management remember that excess body fat is to be targeted for loss. Weight loss from dehydration and muscle is unhealthy and unsafe. Your doctor or a personal trainer at your local gym can help you identify your current body fat percentage.
Generally speaking, you're considered "fit" if your body fat percentage is 21 to 24 percent if you're a woman or 14 to 17 percent if you're a man. You can calculate your current body mass index using an online calculator.
Misconceptions
Some may shy away form lifting weights for fear of gaining muscle weight. Lean body mass or muscle is actually a good thing for burning extra body fat. In order to gain muscle you need to increase the demand on the muscles, causing them to work harder than they are accustomed to working. To the degree that you advance that demand, to a large extent, is the degree to which your muscles will respond by becoming larger. By adding lean muscle to your body weight equation you will speed up your body's ability to burn excess fat.
Solution
Your goal is to lose body fat fast. Eating badly will slow your progress. Consider these common-sense ideas to speed you on your way:
Nothing tastes as good as fit feels.
Stop eating bad food. There is a wide range of excellent food options.
You are not being force fed. Think about what you are putting in your body.
Eat well and eat on purpose.
Become an expert on the food your body actually needs.
Eat five to six smaller meals each day.
Take the long-term approach; get with your doctor, target body fat, develop lean muscle, and eat well. With this approach applied with increasing intensity you are certain to make fast advances toward your goal.
References
- "Fitness The Complete Guide"; International Sports Science Association, Frederick C. Hatfield, Phd, 2004
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger, 1985
- BMI Calculator: Body Fat Chart
- "The Pill Book Guide to Natural Medicine"; Michael Murry, N.D.
- Centers for Disease Control: Healthy Weight
Member Comments