Rapid weight loss is generally unsustainable, as it tends to slow the metabolism. Weight loss should be done gradually in order to keep it off. Rapid weight loss may be necessary for individuals who have a significant amount of weight to lose. In such cases, individuals must undergo a rigorous program under the watchful eye of a medical professional to carefully monitor the patient's health.
Weight Loss Basics
Depending on your current height and weight, it is advisable to lose no more than two pounds per week. Losing weight rapidly slows the metabolism, thus making it likely to gain the weight back, or gain more weight than was originally lost. It takes 3,500 calories to lose one pound of fat; therefore, a 500-calorie reduction in your diet while burning 500 calories per day through exercises promotes 2 lb. of weight loss per week.
Exercise
Exercise in the form of cardio workouts and weight training are effective ways to lose weight and get lean and toned at the same time. Cardio exercises such as running, bicycling and kickboxing can help you burn anywhere from 400 to 800 calories per hour. Weight training is also effective at helping to burn fat and support weight loss. Weight training helps you build muscle, which burns calories more efficiently than fat. As you build more muscle, you are able to burn fat faster.
Diet
Your diet plays a monumental role when it comes to losing weight effectively. Your daily caloric intake should be within a certain range, depending on your current height and weight. Individuals should typically have between approximately 1,200 and 2,000 calories per day. A well-balanced diet consists of lean proteins, whole grains, and plenty of fruits and vegetables. Effective weight loss comes from making healthy lifestyle changes, so it is essential to eat a well-balanced diet while having the foods you enjoy in moderation.
Bariatric Surgery
Some individuals may take more invasive measures to achieve rapid weight loss. Individuals who are obese may elect to have a bariatric operation to lose weight. With bariatric surgery, parts of the stomach and small intestines are removed to alter normal digestive processes and induce weight loss. Individuals who have had this type of surgery must completely alter their diets to adjust to the changes in their bodies. This type of weight loss is sustainable only when individuals incorporate their new eating habits into their everyday lifestyles.
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