The best way to lose weight is to have a weight loss plan and to do it gradually, but if you are like most people you will want to shed extra pounds as quickly as possible.
Your goal may be to look fabulous at a reunion or wedding. Crash diets and fad diets that allow you to lose 21 pounds in 21 days can be very tempting but these diets do not work for long-term weight loss.
If you are looking for a quick way to lose weight, it should be done safely and in the right way.
Weight Loss Plan – Plan Ahead
A Quick and dramatic loss plan like the ones you see on the Biggest Loser on TV must be supervised by a physician.
At home, you can safely lose 2 to 4 pounds a week with a healthy diet and exercise. It’s important to keep in mind that you can’t lose overnight. Plan ahead and allow enough time for your body to shed those extra pounds.
Your weight loss plan should be something that you can continue to follow even after the special event.
Weight Loss Plan – Eat Less, Exercise More
The formula for losing weight is very simple: burn more calories than you eat. A deficit of 500 calories per day results in a loss of up to 2 pounds of fat per week.
For faster weight loss, you will have to eat less and exercise more. However, food intake for women should not go below 1,200 calories a day. Men should consume at least 1,400 calories per day.
Weight Loss Plan – Eat the Right Foods
A quick loss plan is to eat mainly fruits and vegetables. Most fruits and vegetables are low in calories while being high in fiber that makes you feel full more quickly.
To control calories, eat low-fat protein sources such as skinless chicken breast, fish, lean meats, and nonfat dairy products. Minimize your carbohydrate intake to just vegetables and some fruits and consume small quantities of healthy fats.
Olive oil, walnuts, almonds, and salmon are excellent sources of healthy fats that your body needs.
Weight Loss Plan – Drink Plenty of Water
Drinking a glass of water before a meal can help you lose weight more quickly. The water fills up some of the space in your stomach and makes you feel full. You also need plenty of water to keep your body healthy and functioning at its best. Plain water also helps flush out toxins and waste products from the body.
Weight Loss Plan – Exercise for Quick Weight Loss
Cardio exercise burns more calories and offers a quick way to lose weight. If you haven’t been exercising much lately, start with a 15-minute walk everyday and gradually increase the time to 45-60 minutes.
To get the most benefit, you should do cardio workouts for at least 30 minutes.
Strength training is also important if you want to lose quickly. It works out your major muscle groups and increases muscle mass which increases your metabolism and allows your body to burn more calories.
Weight Loss Plan – Avoid Fad Diets
Many people hate to exercise and often turn to fad diets or crash diets when they want a loss plan. Fad diets that promote the use of laxatives, pills, and fasting allow you to lose more than 2-3 pounds per week but they are dangerous and do not work for permanent loss. To maintain your ideal , combine a healthy diet with regular exercise.
So really the best loss plan is the one that incorporates all of the above in one tidy package.