If you want to lose weight quickly and safely, follow a diet plan that is low in calories but rich in nutrients. You should never turn to fad diets or fasts to get rid of excess weight quickly. The weight may come off, but as soon as normal eating resumes, the weight will pile back on. Ask your doctor's advice before starting a new diet and exercise plan.
Diet
A weight loss rate of 1 to 2 lbs. is typically recommended, according to MayoClinic.com. To lose the weight, you must monitor your calorie intake. By consuming 500 to 1,000 fewer calories per day, you are on track for this goal. Write down each food item you consume along with calorie counts. Keep your numbers low by filling up on low-calorie foods, such as vegetables, fruits and lean protein sources, such as chicken, fish, beans and turkey.
Exercise
A good fitness regimen helps speed up your weight loss. If you are able to exercise most days of the week for 45 minutes or longer, you'll be on track for fast and safe weight loss. High-intensity exercises that help you burn a lot of calories include jogging, running, rollerblading and stair climbing. Add three days a week of resistance workouts. Resistance exercises help you build lean muscle mass and burn more calories.
Potential
For a quick weight loss before an event, "Fitness" magazine recommends participating in a workout that will make you sweat a lot. Spend 45 minutes doing a mix of cardio and strength-training moves. Examples of exercises to include in your workout are jogging in place, squats, lunges, jumping rope, jumping jacks and pushups. You should also drink eight glasses of water per day to reduce water retention.
Considerations
If your doctor feels that you require medical intervention due to your weight, he may offer methods to speed up your rate of weight loss. Weight loss medications and very low calorie diets are examples of treatments done under medical supervision. During a very low calorie diet, you eat an average of 800 calories per day. Weight loss medications act as appetite suppressants or block a small amount of fat from being absorbed into the body.
Member Comments