Most people feel that they could stand to lose a few pounds, and with the fast promises of fad diets like the ‘3 day diet’ or the cabbage soup diet, people get lured into doing potentially dangerous and ultimately ineffective diets. This guide will help you lose weight safely and quickly. So basically, you need to burn more calories than you eat to lose weight, and most experts recommend a deficit of 500 calories a day by eating less calories and exercising more. In about a week’s time, this could result in 1 or 2 pounds of healthy weight loss.
However, not all of us have that much time to lose weight and to do it faster, you’ll need to be eating about 1,200 calories with about an hour of exercise in a day (but do not go any lower than 1,200 calories for safety’s sake). By using this diet you should lose about 3 to 5 pounds in the first week, if over 250 pounds you could lose even more weight as the more fat you have, the quicker it comes off. It is also recommended that you limit the amounts of salty and starchy foods that you eat. When you cut back on your sodium and starches, you limit fluid retention, which can help you lose up to 5 pounds of water weight. Some doctors suggest cutting back to 7 calories per pound of your body weight but nothing under 1,200 calories as a daily requirement for your general health. The best foods to be eaten during rapid weight loss diets are: fruits, veggies, egg whites, skinless chicken and turkey breast, fish, shellfish, non-fat dairy and 95% lean meat. It is advised you drink plenty of water to decrease feelings of hunger.
Exercise is very important component to speedy weight loss. Cardio burns the most calories of any exercise and you should aim for about 7 hours a week of cardio, so about an hour of cardio every day. This will result in the quickest healthy way to lose weight, along with a strict but reasonable diet. It also helps to break a sweat during your warm up cardio and to try to keep sweating the entire time. Not everyone is in shape to run a marathon, so keep in mind you work out to your limits and gradually increase the intensity of the work out as you gain strength and lose weight. To recap, here are the main pointers to quick and safe weight loss:
- Eat 7 calories per pound of body weight up until 1,200 calories.
- Eat lots of low-calorie vegetables to feel full.
- Drink plenty of water so you don’t confuse hunger with thirst.
- Do not keep tempting junk foods in your house.
- Eat only at the table, off of a plate.
- Always eat three meals and one snack daily and don’t skip meals.
- Try to fill your day with activities and hobbies, to avoid boredom.
- Shoot for 7 hours of cardio weekly.