Fast Weight Loss Tips

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fast weight loss tips

In all honesty, fad diets and fat loss pills may provide fast, quick weight loss results, but not without risks. Most of these diet programs and supplements have not been evaluated or approved by the FDA. Also, many of the fad diets have restrictions either limiting caloric intake or by not allowing certain nutritional components that the body needs to function properly. These are the biggest reasons why diets tend to actually be unhealthy and not work for the long term.

Determine Necessary Caloric Intake

Before one can know how many calories should be eaten in order to achieve fast weight loss, it’s important first to know how many calories the body needs to function properly, or maintain current weight. If the body doesn’t receive enough calories, it will go into starvation mode. On the other hand, if too many calories are eaten, the weight will start to pile on. Using an electronic calorie counter is a great way to determine an individual’s caloric needs.

Once the daily caloric intake number is known to maintain current weight, subtract 500 calories from that daily number each day in order to achieve a loss of 1 pound per week. Remember, 3,500 calories is roughly equal to one pound of body fat. Therefore, 500 x 7 (days of the week) = 3,500. To lose 2 pounds per week, subtract 1,000 from the daily caloric intake figure.

Eat a Healthy, Balanced Diet

A long term weight loss program can be successful if one eats a well-balanced diet. The body needs protein, carbohydrates and fats to function properly. It’s never mandatory to cut out carbohydrates, fats or proteins to achieve weight loss.

According to the The United States Department of Agriculture, a healthy diet “Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.”

Participate in Physical Activity

Physical activity, including aerobic exercise, is essential for keeping the cardiovascular system, muscles and bones strong. Building muscle using resistance training helps to build lean muscle mass which will improve the body’s resting metabolic rate, allowing it to burn more calories at rest.

Physical activity will also help prevent weight gain. The Centers for Disease Control & Prevention suggests at least 75 to 150 minutes of aerobic activity each week to maintain weight. Most weight is lost by eating less, but being active will help keep the weight off by burning up excess calories.

According to the U.S. Department of Health and Human Services, those who are overweight or obese are more likely to develop high blood pressure, high cholesterol, Type 2 diabetes and other diseases that are preventable. Determining caloric intake, eating healthy and staying active are the healthiest ways to achieve a fast, quick weight loss that will last for the long term.

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