Rapid weight loss requires careful attention to your diet and exercise plan. In simple terms, you must reduce your caloric intake while increasing your physical activity. However, weight loss is more complicated than just counting calories because not all calories are created equally. For example, protein has a thermic effect on the body, boosting metabolism. Some carbohydrates and fats are more easily stored as body fat. Follow a few simple guidelines to lose weight quickly and safely.
Step 1
Try a "one-to-three fast" to start your diet. "The Miracle of Fasting" recommends two tbsp of organic apple cider vinegar, one tbsp of honey and eight oz of distilled water, to be consumed three to five times per day to prevent hunger and speed cleansing.
Step 2
Eat six small meals per day. This dietary strategy controls production of the stress hormone cortisol, balances blood sugar and keeps metabolism elevated, according to "The Fat Burning Bible." Aim for three main meals, such as breakfast, lunch and dinner, and two or three snacks.
Step 3
Choose "clean" foods to keep from storing excess body fat. Clean carbohydrates include oatmeal, brown rice, whole grains and most fresh fruits. For protein, select lean meats such as chicken, turkey and fish. Healthy fats include olive oil, nuts, seeds, avocados and natural peanut butter.
Step 4
Eat whatever you want for just one meal on one day out of the week. This technique actually keeps metabolism accelerated because the body can react to lower caloric intake by reducing metabolic rate, which manifests as a dieting plateau or sticking point. Enjoy a cheat meal and keep the fat melting off.
Step 5
Do resistance training workouts three to five days per week. "The Abs Diet" book recommends training every other day, Monday, Wednesday and Friday for example. Since weight-training burns fat for up to 48 hours, this strategy will keep you burning fat all week long.
Step 6
Do 30 to 60 minutes of cardiovascular exercise immediately following your resistance training workout. Examples of good cardio activities are swimming, biking, jogging, walking on the treadmill or hiking. Fitness author Jeff Anderson call this "super cardio" because it burns body fat as fuel almost exclusively. Add extra cardio days in the morning upon waking if you have a lot of body fat to lose.
References
- "The Abs Diet"; David Zinczenko; Rodale, 2004
- "The Fat Burning Bible"; Mackie Shilstone; John Wiley & Sons Inc., 2005
- "Combat the Fat"; Jeff Anderson; CQC LLC, 2009
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