Loose your extra weight safely and fast
You can safely lose 3 or more pounds a week at home with a healthy diet and plenty of exercise, weight loss, says counselor Katherine Tallmadge, RD.How to Lose Weight FastIf you burn 500 calories more than you eat every day for a week, you should lose about 1-2 pounds.If you want to lose weight faster, you have to eat less and exercise more.For example, if you take in 1050-1200 calories a day and exercise for an hour a day, you could lose 3-5 pounds in the first week, or more if you weigh over 250 pounds. It 's very important not to cut the calories than any other - it's dangerous.Limit salt and starches can also mean more weight loss at first - but this is mostly fluid, not fat."When you reduce sodium and cut starches reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBC's The Biggest Loser show.Diets to Lose Weight FastDansinger recommends eating a diet that minimizes starches, added sugars and animal fats from meat and dairy products. For rapid weight loss, it is recommended to focus on fruits, vegetables, egg whites, soy products, breasts, skinless poultry, fish, shellfish, nonfat dairy products and lean meat 95%.Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet:
Eat vegetables to help you feel full.
Drink lots of water.
Get your house tempting foods.
Keep busy - not eat just because you're bored.
Eat only from a plate, while seated at a table. No grazing in front of the refrigerator.
Do not skip meals.Keep a food diary - write down everything you eat - it can also help keep you on track."Even if you write on a napkin and end up throwing it away, the act of writing is to be responsible for himself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author to read before eating.In addition to writing down what you eat, and when, you can also notice how you feel right before he ate it. You were angry, sad or bored? We often focus so much on food and calories, but emotions are a big part of our eating habits.If you see a persistent pattern in emotional eating, why talk to a counselor about it. They can be helpful in finding other ways to handle their feelings.Exercise to Lose Weight FastIt 's time to spend more! Losing weight takes almost an hour a day of moderate exercise, a study shows.Going to do cardio and strength training."Cardio burns more calories, so it is ideal to lose weight fast, but then you have to include a couple of hours a week of strength training," says Dansinger. To burn more fat, try to break a sweat after your warm up and avoid sweating for the entire hour, says Dansinger.If you are not working out now, and you have a chronic illness or a lot of weight to lose, you should consult with your doctor first. They'll be rooting for you! And they'll make sure you're ready to go.Walking alone. Do not do too much too soon - work your way to help prevent injuries.One way to increase the intensity is to do interval training - short bursts of high intensity followed by a slower pace, and repeat this pattern throughout the exercise."Interval training allows people to work longer without having to spend all the time at the highest level, and over time, the more you do, the easier it is to burn more calories," says Blatner.Fad diets and crash dietsI know how to diet fads may seem tempting, especially if you have a lot of weight to lose. Ever heard of the stars who have done and look amazing.But remember, if a diet plan sounds too good to be true, it probably is.Also, spend all detoxification programs that promote pills, laxatives, fasting, or potions, and any that promise faster weight loss of 2-3 pounds per week.The truth is that reducing calories in the 1.050 to 1.200 per day is counterproductive, because you need strong muscles to exercise effectively."When you eat too few calories, lose fat from muscle, but also valuable, which is the worst thing you can do because it slows metabolism and makes it more difficult to increase the intensity or duration of exercise," says Dansinger.Diets also prepares you for failure, depriving yourself of what you want. You can not eat well for a long time, and it is likely that rebels and ends where it began. You deserve better!So, of course, follow your weight loss goal. Put it on the fast track. But, please, do it right in order to prepare for the long-term success.Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. His opinions and conclusions are his own. Sharing is sexy
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