Trying to lose weight extremely fast may be tempting for a few reasons, including staying motivated at the beginning of your weight-loss plan. However, quick weight loss usually leads to regaining weight quickly as well. In some cases, you may also suffer severe side effects that outweigh the benefits of slimming down. Slower weight loss is more effective at helping you to lose weight and to keep it off successfully.
Very Low-Calorie Diets
These medically supervised diets feature commercially prepared products to help those patients who are obese to lose weight. The regimen may include drinking shakes or eating meal-replacement bars or entrees for several weeks or months. Lean protein, such as fish or skinless chicken, may also be allowed in some cases. During a very low-calorie diet, calorie intake may be between 500 and 800 calories daily. Properly supervised, a very low-calorie diet can help the people who are extremely obese to enjoy significant short-term weight loss --- between 3 and 5 lbs. per week.
Juice Fasting
Also known as "juicing," this dieting technique involves using a juicer to extract juice from fruits and vegetables. During the fast, you avoid eating any solid food, or eat very little. A juice fast can result in significant weight loss in the initial stages as you'll be cutting out calorie-rich foods, such as refined carbohydrates and fatty meats. Some of the weight you'll lose will be water weight. However, as with very low-calorie diets, a juice fast slows your metabolism to a crawl. As your body adjusts to the lower calorie intake, you will burn fewer calories. Fasting is not a long-term method to lose weight; do not do it for more than one or two days.
High-Intensity Interval Training
Several studies indicate that high-intensity interval training, or HIIT, increases calorie burning during exercise, which can speed up weight loss. It involves alternating longer bouts of moderate exercise, such as brisk walking, with one- or two-minute bouts of high-intensity exercise, such as running. In one study, which was published in the "Journal of Applied Physiology" in 2007, researchers at the University of Guelph in Canada found that high-intensity interval training during cycling increased fat burning by 36 percent and cardiovascular fitness by 13 percent. While exercising at a vigorous pace for an entire session may burn more calories overall --- calories from both fat and carbohydrates --- people who are overweight often cannot maintain a vigorous pace long enough to burn sufficient calories. High-intensity interval training is a better alternative until you become more fit.
Caution
Fasting and very low-calorie diets can cause serious side effects. For instance, they may lead to gallstones, fatigue, nausea, headaches, dehydration and heart problems. Low-calorie diets are not recommended for children and older adults. Also, during severe calorie restriction, your body uses muscle for energy. Loss of muscle mass leads to certain health problems, such as a slower metabolism, loss of strength and balance and an increased risk of joint and bone injuries.
References
- MedlinePlus: Tips for Losing Weight
- Weight-control Information Network: Very Low-Calorie Diet
- NetWellness: Obesity and Weight Management -- Juice Fasting
- "The Detox Strategy"; Brenda Watson, C.N.C.; 2008
- "Journal of Applied Physiology"; Two Weeks Of High-Intensity Aerobic Interval Training Increases the Capacity for Fat Oxidation During Exercise in Women; Jason L. Talanian, et al.; April 2007
- UAB Publications: Muscle Up for Life: Boost Your Bones with Weights
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