There is a science to lose weight fast and safe, though it isn't exactly rocket science. An excess number of calories consumed will result in weight gain, while a caloric deficit will result in weight loss.
Eat Less to Lose Weight
The first step in determining how many calories an individual needs to lose weight is by using a calorie counter. One should never attempt to starve themselves to lose weight; the body needs food because that's where it gets the energy it needs to function properly.
Choose nutrient dense foods and avoid processed foods, sugar and saturated fat. While it is important to pay attention to nutrition labels, they can be misleading because they are all based on a 2,000 calorie diet. If one is trying to lose weight, chances are that individual's daily caloric intake should be less than that.
Exercise More to Burn Calories and Build Muscle
While one could easily lose one pound per week by eating 500 fewer calories for seven days, exercise can help one to lose weight even faster. This is because in addition to eating less, more calories are also being burned off, which will result in a steeper caloric deficit. The bigger the caloric deficit, the larger margin of weight loss.
When starting a new fitness program, remember that both cardio exercise and strength training will provide the best results. Building muscle through weight training will allow the body to burn more calories while at rest.
Stay Motivated
Staying motivated tends to be one of the biggest reasons people fail. It's easy and exciting to start a new diet and exercise program, however the challenge lies in maintaining that excitement.
- Take photos monthly: This allows one to see the progress that might not be so easily seen on the weight scale.
- Weigh-in weekly: Avoid daily weigh-ins as results are more easily seen over a week's time. Weight can fluctuate a lot in one day's time making daily weigh-ins a recipe for disaster.
- Take measurements bi-weekly: Using a measuring tape, measure around the waist, thighs and buttocks. Record findings in a journal that can be referred to in the future. This allows one to see the progress they've made which can be the key motivator in moving forward with a diet and exercise program.
It is possible to lose weight fast and safe. Diet pills including appetite suppressants and fat burners don't have to be used in order for weight loss to occur. There are FDA approved weight loss pills on the market, but diet and exercise are still the best ways to lose weight fast and safe.
Learn more about rapid weight loss diets.
Sources:
MyFitnessPal.com, "Calorie Counter" (assessed February 8, 2010)
RD.com, "4 Most Harmful Ingredients in Packaged Foods" (assessed February 8, 2010)
Melinda Friedland - Melinda Friedland was recently married in the summer of 2009 and has 4 young children so she knows what it's like to be busy. She has been ...
