Two Ways to Lose Weight Quickly
Many people who want to lose weight quickly are in a hurry to remove the unwanted pounds.
Perhaps there is a wedding or a reunion or some other event in their future. Understandably, they want to look slim and trim for the big day. Perhaps, on the other hand, there is a medical issue, and they want to lose weight now for health reasons. Or perhaps it is simply because they are dissatisfied with their current self image and want to get rid of the excess pounds and reach the target weight as quickly possible time.
There are a number of ways to achieve this goal - but some are unsafe and inadvisable, or should only be undertaken under a physician's guidance.
Physicians and nutritionists recommend a weight loss of one to two pounds a week. At this rate, if you are observing proper nutrition and exercising your body, your weight loss is healthy, safe and more likely to be long lasting.
However, if you are determined to drop those pounds as fast as possible, here are a few methods that may help you to lose weight quickly.
Crash Dieting
A crash diet is an extremely low calorie diet - meaning you consume one thousand calories a day or less. Most slimmers who engage in crash diets follow some sort of diet regime, perhaps eating only vegetable soup or vegetables and water that have been pureed in the blender. The "cabbage soup" diet is one such example.
Crash diets such as this should never be followed for more than a week, and even then, the responsible approach would be to do this under a physician's care. With a calorie reduction such as described here, you might expect to lose approximately five pounds in a week. Men will usually lose more than women, given that men have a faster metabolism.
However, you must understand that the weight lost in a week by following a crash diet will be primarily fluids and muscle mass, not fat. In other words, the scales give you a lower number, but the amount of body fat remains the same while your muscle mass is less. Your body has literally "eaten itself" to keep you alive. The weight will return as soon as you resume normal eating.
You are much wiser to consume approximately 1200 calories a day, and adhere to proper nutrition. At this rate, you are likely to lose one or two pounds a week, and you are more likely to maintain the loss.
High Intensity Exercise
High intensity exercise is a second method that people use to lose weight quickly. There are two reasons why this type of exercise promotes fast weight loss.
First, when a person exercises vigorously and for an extended time (meaning that their heart rate is elevated to a desired training zone), the body begins to burn fat reserves that it does not typically burn.
Secondly, intensive exercise promotes fast weight loss because it increases your calorie deficit. In other words, weight loss is a function of the number of calories you eat in a day, minus the amount of energy you burn. The average person requires 2000 to 2500 calories per day. If you exercise vigorously, you will burn more calories. Providing you do increase your eating, you will either maintain your weight or lose weight, depending on the amount of energy expended.
The best kind of exercise for weight management is cardio exercise, or aerobic exercise. In aerobic exercise, your heart rate is elevated for a period of time. The optimal heart rate is called the "heart rate training zone", and it differs per individual based on age, health and other factors. Before undertaking any new form of exercise, it is always advisable to consult a physician.
Cardio or aerobic exercises that help you lose weight the fastest are exercises with varying levels of intensity. For example, walking, treadmills and cross training machines, spinning classes, swimming, aquasize classes, dancing, rowing - are all good cardio exercises. However, the secret is to vary the intensity, or to work at intervals of high and medium intensity. For instance, if you are walking outdoors with the goal of losing weight, you will do better if you walk in areas that have steep hills rather than walking on level pathways. Alternatively, you could set a walking pace in which you have a fast burst of speed for a few minutes, followed by a slower interval.
There is a good reason why this type of interval training promotes weight loss. When we do cardio exercise at a consistent level of intensity, our body adjusts and goes into "fuel economy mode." To "outsmart" your body and stop it from going into fuel economy, you must exercise at intervals of "harder" and "lighter" intensities. When you do this, your body cannot intuit what you are going to do so it cannot optimize its fuel burning procedure. As a result, you burn more calories.
Word of caution; please do not combine a very low calorie crash diet with intensive exercise. Consult a nutritionist or fitness professional before beginning a weight loss diet or exercise routine.
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