Weight loss advertisements often depict a person who has lost a dramatic amount of weight in a seemingly short amount of time. But dropping weight too quickly may be dangerous and inefficient. A 2002 report by the Federal Trade Commission notes that the public perceived a 5 to 15 percent weight loss as insufficient, even though a small weight loss can have major health benefits for your body. Before you buy into a program promising to help you lose 20 lbs. in two weeks, consider the safer way to lose weight.
Diet Dangers
While using diet aids like pills and foods to drop weight fast may help you see a rapid difference, you could gain the weight back just as fast. Fad diets and fast weight loss often employ impossible-to-maintain tactics such as eating diet food or poor eating habits. Once you begin eating normally once again, you'll start to gain. When you eat too few calories, your metabolism slows in order to store calories as energy in your body. When you begin eating normally again, you'll likely gain the weight back due to your slowed metabolism.
Safe Rate
Medline Plus notes that aiming for 1 to 2 lbs. of weight loss per week is the safest way to get rid of unwanted weight. By losing weight slowly, you learn to adjust your eating habits and activity level for good habits that facilitate weight loss and maintenance for life. Instead of relying on fast fixes and gimmicks to help you see a drastic improvement in your weight, you lose weight steadily over time without the dangerous risk of yo-yo dieting.
Diet Plan
Making a plan for weight loss can help you make better decisions when it comes to your methods. When you only have a short amount of time before you hope to see dramatic results, you may be more likely to resort to quick fixes and unhealthy means of dropping weight quickly. If you want to lose 10 lbs. before your high school reunion, plan for at least five weeks of diligently eating healthier and exercising more in order to see your desired weight loss.
Counting Calories
One pound is equal to 3,500 calories. This means you need to create a deficit of 500 calories between the calories you consume and the calories you burn each day for one week in order to lose one pound. While it may sound daunting at first, it's an easier task when you eat foods that are nutritionally dense yet low in calories, such as fruits, vegetables, lean protein and whole grains. Then, add at least 30 minutes of exercise each day and you should see results that may be slower than those on a diet pill commercial, yet much safer and longer lasting.
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