Fad diets that boast about large weight losses that happen quickly forget to mention one important fact: Quick weight loss based on a low-calorie diet is most often due to the loss of water and muscle mass in addition to some fat loss. An article at the Calories Per Hour website reports that once the body goes into starvation mode, it protects the fat stores, burning muscle instead. A realistic, healthy eating plan, along with exercise, will help you burn fat. Use a body fat scale to make sure the weight you're losing is fat.
Lose Weight Slowly
Fad diets and low-calorie diets can cause you to put weight back on just as quickly as you've lost it. The scientists at Weight Watchers have discovered that safe, healthy, weight loss occurs at a rate of 1 to 2 lbs. per week. In the beginning of any diet, you're likely to lose some water weight, so losing more than 2 lbs. per week for the first two or three weeks of a diet is fine, Weight Watchers reports.
Build Muscle
You need muscle to burn fat, so make sure your weight loss plan includes some weight training. Muscles burn more calories than fat and the calories that muscles burn are fat calories. Covert Bailey, author of "Fit or Fat," explains that to burn fat, the body needs to move those big muscles efficiently as well as eat a balanced diet which includes some carbohydrate for fuel. Cross-training, he suggests, is a great way to wake up different sets of muscles and burn more fat.
Don't Skimp on Protein
Protein is an important building block for muscle and your organs, so make sure to get at least 4 to 6 oz. of protein per day to help with fat loss. The Weight Watchers plan recommends that at least one 2- to 3-oz. serving of lean protein as part of the healthy guidelines for its Momentum Plan.
Count Calories
The best way to determine how much weight to lose--and thereby increasing the chances it's fat that you're losing--is to eat 1,000 fewer calories per day than you normally do, or increase exercise to burn 1,000 more calories per day than you usually do, or a combination of those two. A pound is 3,500 calories, so to lose 2 lbs. per week, you'll need to get rid of 1,000 calories per day. Use a free online program, such as the Livestrong's Daily Plate or SparkPeople (you do have to register) to track your calories and your fitness to ensure that you're losing slowly and steadily.
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