Is It Safe To Lose Weight Fast?

When you have that extra fat hanging around, it can be tempting to try to lose it as quickly as possible, and many people turn to crash diets and extreme exercise programs to accomplish this. Not only is this unhealthy, it also often leads to weight gain once normal activities are resumed, according to the Cleveland Clinic. The safest and most effective way to lose weight is gradually by eating a proper diet and exercising.

Goals

The recommended rate for losing weight is at a pace of 1 to 2 lbs. a week, according to MayoClinic.com. Any more than that is considered unhealthy and can lead to your body going into starvation mode. In order to lose 1 lb. of fat, you need to burn 3,500 more calories than you consume. Assuming you are eating as many calories as you are burning, you can drop 500 calories a day from your diet and you will lose 1 lb. a week. As it's best not to take in too few calories, the rest of the calories that need to be burned to reach the 2 lb. per limit can be dropped by adding an exercise regimen.

Risks

Going on a crash diet that is very low in calories is a method people often turn to lose weight rapidly. The problem with this is that it can lead to feeling malnourished, which in turn leads to binge eating. In addition, the body will consume the protein it needs from muscle instead of fat when it feels it is starving. If you are eating too few calories, you are not getting enough vital nutrients to nourish your body.

Many people also turn to radical or extreme exercise regimens to lose weight, but burnout often results when people realize they can't keep the frenetic pace up for very long. They quickly give up and often stop exercising altogether. For this reason, it's best to keep that old saying in mind: "Slow and steady wins the race."

Diet

In order to lose weight, you do need to consume fewer calories than you burn, but your diet should not be one that is lacking in vital nutrients. MyPyramid.gov recommends following a diet rich in fresh fruits and vegetables, lean meats, fish, poultry and low-fat dairy products. Avoid foods high in fats, trans fats, salt, cholesterol and added sugar. Eat meals several hours apart to allow for proper digestion and to keep your metabolism steady. Although it helps to keep your caloric intake relatively low, MedlinePlus.com recommends that men stay above 1,500 calories a day and women go no lower than 1,200 a day.

Exercise

To lose weight, the American Council on Exercise recommends doing cardio exercise, such as running or jogging, five to six days a week for 45 minutes at a time. Strength training should be done at least two times a week and work all the muscles in the body. Each strength training exercise should be done for at least eight to 12 repetitions. One instance, or set, of the repetitions should be done in the beginning. Once endurance is built, more sets can be done. The same goes for cardo exercises. If you are just beginning, start by walking and build your way up to more vigorous exercises.

Considerations

Consult a doctor before beginning any exercise or weight loss program. Your doctor might give you a special very low-calorie diet if you are obese, or if you just need to jump start your weight loss regimen. Although it's tempting to try to lose weight quickly, the habits that you build when doing it gradually will make it easier to keep off in the long run. Only through a sustained effort, positive attitude and consistency will the weight come off and stay off.