News The Secrets of Fast Weight Loss

The Secrets of Fast Weight Loss

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The main treatment for obesity is to reduce body fat by eating fewer calories and exercising more.

Weight Loss Surgery: The Wrong Choice For Obesity

Weight loss surgery may seem like the easy solution, but is it really? In my experience people who have weight loss surgery end up gaining most (if not, all) of their weight back. Do you know why? Because weight loss surgery doesn’t correct an obese persons real problem which is how they deal with food, it only starves off the pounds. This is a short term solution, not a long term, real solution.

Worst of all, starvation starves off muscle first. So that means any muscle you may have on your body will be coming off first when you choose the weight loss surgery option. Muscle is good. Each pound of muscle you have burns 50 calories a day even at rest. Compare that to a pound of fat which burns only 2 calories a day at rest!

Low Calorie Starvation Diets: The Wrong Choice For Obesity

For very similar reasons to those of weight loss surgery, low calorie/starvation diets are not the right answer to solving your obesity problem. Sure you may lose pounds in the short run but in the long term you’ll gain them all back. The weight loss with low calorie diets is a mirage.

The Day Off Diet: The Right Choice For Reversing Obesity

Obesity is a health issue which requires a long term solution. That means a real ‘lifestyle diet’ is the only thing that will work in the long run. The Day Off Diet teaches you the right foods that you should be eating (‘green light foods’) while still allowing you the occasional indulgence. This teaches you that it’s OK to have a dessert but that you should save it for special occasions rather than for every day!

The Day Off Diet is designed to force your body’s metabolism up so that you burn fat fast but without burning muscle off like a low calorie diet does. This will also help with the problem of loose skin. It’s recommended to also start a strength training routine like described in the free bonus strength training program that comes with The Day Off Diet.

Weight Loss and Body Mass Index (BMI)

Weight Loss and Body Mass Index (BMI)

The BMI is one way to determine whether or not an adult is overweight. BMI assesses height and weight; muscle mass is not a part of the equation.

BMI is calculated by dividing a person’s weight (in kilograms) by his or her height (in meters, squared). BMI can also be calculated by multiplying weight (in pounds) by 705, then dividing by height (in inches) twice.

The chart below shows examples of body mass indexes. The figure at which your height corresponds with your weight is your body mass index.

What Is a Healthy BMI?

A person with a BMI of 18.5 to 24.9 is considered to be at a healthy weight. A person with a BMI of 25-29.9 is considered to be overweight. A BMI over 30 is considered obese. A BMI of 40 or above indicates that a person is morbidly obese. This can increases a person’s risk of death from any cause by 50%-150%.

Body Mass Index

The Secrets of Fast Weight Loss Body Mass Index

The Secrets to Fast Weight Loss

The Secrets to Fast Weight Loss

Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

If you want to lose weight faster, you’ll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety’s sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.

‘Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off,’ says Dansinger.

You may lose even more weight initially if you limit salt and starches.

‘When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,’ explains Dansinger.

Lose Weight Fast: How to Do It Safely

Sick of crash diets and fat diets? Follow these healthy tips for rapid weight loss. (continued)

Diets for Fast Weight Loss

When it comes to weight loss, calories count the most, says Dansinger. He recommends cutting back to a daily level of 7 calories per pound of your current body weight (which for a 200-pound person, for example, would be 1,400 calories), but no less than 1,050 calories/day (the lowest level that can be done safely at home). Dietitians more typically recommend 1,200 calories as a daily minimum.

Dansinger advocates a diet that minimizes starches, (even healthy whole grains should be controlled), added sugars, and animal fat from meat and dairy foods. For rapid weight loss, dieters should eat mainly fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

He notes that there are other ways to control calories, such as minimizing total fat, but believes that tends to be more challenging than his suggested weight loss plan.

Other experts interviewed by WebMD recommended tactics including drinking lots of water, eating plenty of protein, and keeping a food journal.

‘Eat enough protein and distribute it evenly through your meals to minimize muscle loss and maximize fat loss,’ says Tallmadge, author of Diet Simple, who also advises clients to swap out carbs in favor of veggies.

American Dietetic Association spokesperson Dawn Jackson Blatner, RD, recommends:

  • Eat plenty of low-calorie vegetables to help you feel full.
  • Drink plenty of water so you don’t confuse hunger with thirst.
  • Clear the house of tempting foods.
  • Stay busy to prevent eating out of boredom.
  • Eat only from a plate, while seated at a table.
  • Always eat three meals and one snack daily — no skipping meals.

Weighing yourself daily and tracking your food intake can also help you keep focused, experts say.

‘Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,’ says Bonnie Taub Dix, MA, RD, a food and nutrition blogger forUSA Today.

Although it won’t actually help you lose weight, Blatner, author of The Flexitarian Diet, says that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event can help you de-bloat and keep your tummy feeling flatter.

Exercising for Fast Weight Loss

Even if you are currently exercising, you’ll need to kick it up a notch if your goal is rapid weight loss, says Gidus. A study published in the Archives of Internal Medicine indicated that losing weight requires close to an hour a day of moderate exercise.

That fits in with Dansinger’s recommendation of seven hours per week of cardio exercise leading up to your special event.

The Secrets of Fast Weight Loss
General Contributor
Janice is a writer from Chicago, IL. She created the "simple living as told by me" newsletter with more than 12,000 subscribers about Living Better and is a founder of Seekyt.

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