Maintaining a consistently healthy weight according to your age, gender and height is an integral factor in reducing your risk for health problems such as heart disease and diabetes, according to the Harvard School of Public Health. A well-balanced diet combined with a regular exercise routine is one of the most reliable options for losing or maintaining weight over time, but dropping pounds quickly requires a more strictly enforced low-calorie, high-exercise lifestyle.
Theory
For a healthy individual, ingesting more calories than you burn in a regular day will cause at the least weight maintenance if not weight gain. This occurs as the formula for weight loss involves burning more calories than you ingest in order to force your body to use up stored sources of energy such as body fat. A combination of decreasing the amount of calories you ingest and increasing the calories you burn should theoretically result in weight loss barring any interfering medical conditions such as thyroid problems. Fast weight loss requires a careful regimen that addresses both the quantity and quality of diet and exercise in order to yield the most expedient results.
Time Frame
MayoClinic.com suggests that healthy weight loss is a decrease of between 1 to 2 lbs. per week. Though current weight, age and gender are variables in weight loss, generally speaking rapid weight loss would be any weight loss goal above the recommended 2 lbs. maximum per week. If 1 lb. of fat is the equivalent of 3,500 calories, you would need to create a daily 500-calorie deficit in order to lose 1 lb. in a week. For rapid weight loss, your daily calorie deficit goal may be between 1,000 and 1,500 calories per day.
Meal Plan Features
For fast weight loss, structure your meals so that they limit carbohydrates and promote proteins for energy. Replace or eliminate refined flour products such as white bread, baked goods and pastries which contain high levels of calories and fats that inhibit weight loss. Instead, increase your intake of lean protein such as trimmed, skinless chicken breast or egg whites. Supplement your meals with leafy green vegetables such as kale and spinach to maintain high levels of essential nutrients without adding unnecessary calories and fat. Shed excess water weight by reducing your sodium intake and replacing sugary drinks with water. Additional fiber will also help your body process waste more efficiently for quick weight loss.
Excercise Routine Features
Burn calories through cardio-aerobic activities such as jogging, running, biking or swimming. MedlinePlus recommends 150 minutes of cardio activity spread out over the course of one week for a healthy adult for healthy weight loss. For rapid weight loss, aim for closer to 200 to 300 minutes of weekly cardio activity. Strength training may build muscle weight, but increased lean muscle mass also increases your resting metabolic rate which determines how efficiently your body burns calories. Combine strength training activities with cardio for the most efficient results.
Benefits
A meal plan and exercise routine to lose weight fast has the potential to yield fast results. Rapid weight loss is suitable for a person interested in losing weight for an event such as a wedding. A regular exercise and diet routine also contributes to better overall cardiovascular health and stamina. A temporary routine may also lead to lifestyle changes for long-term weight loss.
Warning
Health experts believe that plans for rapid weight loss are often not sustainable and do not yield long term results. Weight that is lost quickly is more likely to be regained, says University of Maryland Joslin Diabetes Center nutritionist Andrea Wenger Hess. Avoid crash diets or cleanses that could lead to significant nutrient deficiency and reduced energy and health. Avoid over-exertion during exercise that can lead to injury and restrict your mobility; be sure to stretch, drink water and eat a small meal before and after exercising.
References
- Harvard School of Public Heatlh: How to Get to Your Healthy Weight
- HelpGuide.org: Healthy Weight Loss and Dieting
- Medline Plus: Exercise and Weight Loss
- Interval Training: Quick Weight Loss Diet Tips for Interval Training
- University of Maryland Medical Center: Common-Sense Strategies to Long-term Weight Loss
- MayoClinic.com: Weight-loss Goals: 10 Tips for Success
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