Sixty-eight percent of adults in the U.S. qualify as overweight or obese, according to 2008 data from the Centers for Disease Control and Prevention. Whether you're interested in reducing your risk of chronic health conditions or just improving your quality of life, losing weight fast is a laudable goal. Avoid setting yourself up for disappointment and failure by learning the facts about rapid weight loss before you commit to a weight loss plan.
Warning
Fad diets, binge dieting, weight loss products and diet pills might seem like a quick and easy way to lose weight fast, but think again before using one of these methods to shed pounds quickly. Many of these weight loss methods don't work, and others can rob your body of essential nutrients and set you up for potential health problems, cautions Eleanor Noss Whitney, registered dietitian and co-author of "Understanding Nutrition." In most cases, the fastest, most effective way to lose weight and keep it off is to shed 1 to 2 lbs. weekly through a controlled, nutritious diet and regular exercise.
Proper Diet
Switching to a healthy diet might be the single most important factor in your journey to lose weight fast. Go for fresh fruits and vegetables, especially dark green and brightly colored varieties, such as broccoli, spinach, carrots and sweet potatoes. These foods are full of nutrients that your body needs, and they help fill you up so you're not tempted to binge on calorie-packed candy and junk food. Get your daily protein from lean sources, such as fish, beans and low-fat poultry, which limit your intake of saturated fat. Round out each meal with fiber-rich whole grains, such as brown rice, oatmeal and whole wheat bread, which help keep your body from absorbing excess calories. Don't forget to switch out calorie-heavy sodas and alcoholic beverages for water and calcium-rich low-fat milk.
Cardiovascular Workout
A cardinal rule of weight loss is that you can only shed pounds by burning more calories than you consume. Any cardio workout can help you shed pounds, but if you're interested in losing weight more quickly, you should opt for a more intense cardiovascular activity that allows you to burn more calories per minute. Prime choices include jogging, cycling and swimming, which can burn as many as 600 to 700 calories per hour, says Alex Lluch, author of "I Will Get Fit This Time!" Participate in a cardiovascular workout for 45 to 60 minutes four to five days each week to maximize your chances of shedding fat more quickly.
Surgery
In certain cases, gastric bypass surgery might be an appropriate way to shed excess pounds quickly, provided you use it in conjunction with a healthy diet and exercise regimen. Typical candidates for this type of weight loss surgery include individuals who are at least 100 lbs. overweight and have a body mass index of 40 or more, and especially those who have a personal history of health conditions that impact weight loss, such as sleep apnea, heart disease or type 2 diabetes. If you plan to undergo gastric bypass surgery, be prepared for a three- to five-day hospital stay following surgery. Expect to lose as much as 20 lbs. per month during the first year following your surgery.
References
- Centers for Disease Control and Prevention: Overweight Prevalence
- "Understanding Nutrition"; Eleanor Noss Whitney and Sharon Rady Rolfes; 2008
- Federal Trade Commission: Weighing the Evidence in Diet Ads
- "Complete Food and Nutrition Guide"; Roberta Larson Duyff; 2006
- "I Will Get Fit This Time!"; Alex Lluch; 2007
- MedlinePlus Medical Encyclopedia: Gastric Bypass Surgery
Member Comments