June 19, 2013
How To Lose Weight Fast—And Keep It Off!
We’ve all been there. You want to know how to lose weight fast so that you can squeeze into that new outfit in time for swimsuit season, a wedding, a high school reunion or to prove to yourself that you actually are capable of keeping your new year’s resolutions.
But looking for one of those crash diets like the Cabbage Soup Diet, Grapefruit Juice Diet, Three Day Diet, or the Lose 21 Pounds in 21 Days Diet can be almost as miserable as being on the diet. And even worse than making you miserable, many of these crash diets can actually be detrimental to your health, depriving you of essential vitamins and minerals, while others can actually cause you to gain weight, according to an article in The American Physiological Society.
Is Fast Weight Loss Even Possible?
Now, although these crash diets have been known to work to a certain extent, eating only cayenne pepper flavored water isn’t a method for weight loss that you can healthily sustain for a long period of time.
This isn’t to say that losing weight fast isn’t out of the picture if you do things the old-fashioned way. Michael Dansinger, MD from The Biggest Loser says: “In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercising plan, devoting more than seven hours per week to rigorous exercise.”
Even if you can’t drop everything in your life to be on a reality weight loss show, you can still safely lose large amounts of weight just by cutting back on what you eat and increasing your exercise load. Weight loss and weight maintenance are more about establishing healthy habits and permanent lifestyle changes than dropping water weight or going into starvation mode.
How to Do It
Think of the calories you eat each day as the amount of money you spend, and the amount of calories you burn as the money in your paycheck. If you’re continuously eating less than you burn, you’re going to have a lot of calories left in that bank, which leads to weight loss.
Just as you wouldn’t spend money you don’t have, don’t eat calories that you’re not going to burn. Experts generally recommend creating a deficit of about 500 calories per day through a combination of eating less and increasing physical activities. Depending upon your body weight, this could result in a loss of about 3-5 pounds per week.
If that isn’t fast enough for you, you can always eat less; although doctors say you shouldn’t dip below the line of about 1050 for safety’s sake. Adding a supplement that increases your caloric expenditure or raises your metabolism can help too.
Dieting Is Better Than Exercise
Although exercise is extremely important, limiting what you eat is going to help you get that zipper up better than anything else. Dansinger says that “Dieters who are losing 3 pounds a week are usually losing 2 pounds from diet and 1 pound from exercise.” So next time you’re reaching for that second helping–thinking you’ll work it off at the gym tomorrow–remember it takes longer to work it offer than to just not eat it.
As far as choosing which foods you’re going to eat, Dawn Jackson Blatner RD, American Dietetic Association spokesperson recommends:
1. Eat plenty of low-calorie vegetables to help you feel full.
2. Drink plenty of water so you don’t confuse hunger with thirst.
3. Clear the house of tempting foods.
4. Stay busy to prevent eating out of boredom.
5. Eat only from a plate, while seated at a table.
6. Always eat three meals and one snack daily—no skipping meals.
Even though you want to know how to lose weight fast, you don’t have to resort to crash diets that will make you miserable, likely to rebound, and very likely to gain more weight than you lost. There are easier ways.