Weight loss is rarely easy, and losing weight fast is even more of a challenge. Although most quick weight-loss plans are nearly impossible to maintain long term, some are more effective than others on a short-term basis. Reducing your calorie intake is key for any type of weight-loss program.
Basics
The American Dietetic Association encourages a safe rate of weight loss of 1 to 2 Ibs. per week. If you're aiming to lose weight more quickly than that, consult a health-care professional to help carefully plan your diet. The National Institutes of Health report that most overweight women can lose weight effectively by following a 1,000-calorie to 1,200-calorie plan, while 1,200- to 1,600-calorie diets are usually effective for most overweight men and overweight active women.
Very Low-calorie Diets
Very-low-calorie diets, commonly called VLCDs, are designed to produce a rapid weight loss in people who are obese. These types of diets often contain 800 calories per day or less and should only be followed under the supervision of a qualified medical professional. According to the Weight-control Information Network, you may be able to lose 3 to 5 Ibs. per week by following a VLCD. However, malnutrition and maintenance of weight loss are concerns with this type of diet, which is why medical supervision is encouraged.
Low-Carb Diets
Low-carbohydrate diets, although controversial, are sometimes used for short-term weight loss. Low-carb diets have been studied in depth. Most studies show that following a low-carb diet helps reduce your total daily calorie intake, which may be the reason for its weight-loss success. The American Dietetic Association reports that following a low-calorie diet of less than 35 percent of total calories from carbohydrates can help you lose more weight and body fat than other types of reduced-calorie diets for the first six months. However, after a period of one year, differences seen between low-carb and other low-calorie diets are usually insignificant. Low-carb diets are difficult to maintain on a long-term basis and may come with negative side effects or other health risks for some people.
Exercise
Although regular exercise may not significantly impact the amount of weight you lose while dieting, it can help you maintain your weight loss, reduce body fat, lose inches and improve muscle definition. Exercising can also improve your blood triglyceride levels, increase your good HDL cholesterol and reduce your risk for certain disease such as heart disease. Although if you're new to exercising you may initially gain weight from an increased muscle-to-fat ratio, you'll start to see love handles and excess body fat drop in no time. The U.S. Department of Agriculture encourages Americans to exercise most days of the week and include resistance muscle-strengthening exercises such as weight lifting, at least two times each week.
References
- American Dietetic Association: Adult Weight Management (AWM) Realistic Weight Goal Setting
- National Institutes of Health: Identification, Evaluation and Treatment of Overweight and Obesity in Adults
- Weight-control Information Network: Very Low-calorie Diets
- American Dietetic Association: American Dietetic Association Publishes Evidence-based Nutrition Practice Guidelines for Registered Dietitians
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
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