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Quick Weight Loss Tips
One of the best ways to stay motivated on any weight loss journey is to lose weight quickly. All weight loss is simply a matter of burning more calories than are being taken in by reducing caloric intake, exercising more, or any blend of the two. Quick weight loss tips abound online, but a person needs to sift through them in order to determine which are scientifically and nutritionally sound and which are simply not going to work or are potentially dangerous.
Some fad diet plans suggest going on and off a diet every 3 or 7 days, like the 3-Day Diet or the Cabbage Soup Diet, while others severely restrict your eating, like the Negative Calorie Diet. These diets may have benefits in the short term, but because they cannot be maintained long term, they are generally not recognized as safe or healthy unless undertaken with a doctor's supervision.
Other quick weight loss diet plans include supplements, such as hCG, Acai Berry, green tea extract, hoodia, bitter orange, and others. Some of these claim to be herbal, natural, safe, and most claim to be without side effects. Many claim to work without any accompanying lifestyle changes. Unfortunately, there is just no such thing as weight loss without lifestyle change. Some of these supplements may be considered safe, but others have risks, and some have already been banned from the market, like Ephedra. Before taking any dietary supplement for quick weight loss, talk to your doctor.
Still other diet plans insist there is no such thing as safe, quick weight loss, and that any healthy weight loss must be slow as well as steady. While it is true that those who lose weight slowly through lifestyle changes are also those the most likely to keep it off, it is not true that there is no such thing as safe, quick weight loss. Most people can safely lose up to 10 pounds in the first week of dieting by making healthy changes in both their diet and exercise habits. They can safely lose between 1 and 3 pounds per week after that. If they are morbidly obese, they may lose even more through alternative treatments recommended by a doctor.
In order to really determine which quick weight loss tips are healthy and which are not, dieters need to question whether nutrition is emphasized, exercise is encouraged, and a balanced lifestyle is expected. If a dieter is truly determined to lose weight quickly, there are only ten tips they need to remember.
In order to lose weight rapidly, calories must be restricted. Women should eat about 1,200 calories a day minimum, while men can eat about 1,500 minimum. Any fewer calories can put your body into starvation mode, which compromises the body's metabolism and could potentially cause muscle as well as fat loss. If you desire to go on a more restricted calorie diet, it will be necessary for you to talk to your doctor and go on a medically-supervised diet.
Nutrition is important when trying to lose weight, particularly when on a very low calorie diet. The food pyramid can be a good starting point for many dieters, but for those who are truly unfamiliar with nutritional basics, an appointment with a nutritionist can be a sound investment. This ensures that you are losing fat, not muscle, and that you are not hurting your body. You may need a multi-vitamin supplement as well.
Reduce your fat intake. Fat intake should be below 25% of total caloric intake and preferably not include saturated fats. Some fats are necessary for proper brain function and for feelings of satiety (fullness), but limiting fat intake helps reduce total caloric intake, which will help speed up the weight reduction process. Limit your sugar intake, too. Refined sugars can make blood sugar levels to soar up, then crash, causing hunger, irritability, and intense cravings for more sugar and carbohydrates. Complex carbohydrates, like those found in whole grains and most vegetables, are fine, but steer clear of candies and fruit juices with empty, sugary calories.
Stay well hydrated. Not only can thirst often masquerade as hunger, but staying hydrated helps keep the body functioning properly. The old adage of 8 cups a day no longer applies: An individual should drink about a half ounce of water per pound of body weight every day, more if he or she is very active. Also, concentrate on getting plenty of rest. A direct link exists between exhaustion and weight gain. The more sleep-deprived a person is, the slower his or her metabolism works. Leptin, a hormone that controls appetite, is also produced during sleep. If you are not sleeping enough, you are not producing sufficient amounts of leptin, putting you at risk of overeating: Overeating will destroy your chances of quick weight loss!
Read labels. When a dieter wants to rapidly shed pounds, reading labels is essential to avoid accidental overeating. A package may contain 2 servings rather than 1, or a low-fat treat may contain enormous amounts of sugar. Reading labels can help a dieter make wise choices and stick to his or her short- and long-term weight loss goals. This is a very common mistake: do not wait until you are starving to eat. It might seem best to put off eating as long as possible, but if you wait until you are really hungry to eat, overeating or binging becomes a very real risk. To truly succeed at losing weight quickly, a dieter needs to eat when hungry, not wait until he or she is ravenous. Take the edge off with fruit, vegetables, or low fat dairy products.
Exercise often. Dieting is just not enough for someone who wants to lose weight quickly. In order to lose weight rapidly, it is essential to combine exercise with calorie restriction in order to maintain muscle mass and metabolic rate. A regular exercise program, such as aerobics, strength training, or yoga, are all great choices, but it is also important to simply move more throughout the day. Take the stairs instead of the elevator, walk on your lunch hour, go out dancing instead of seeing a movie, and play with your kids. All those small activities add up to a more slender you, faster! Finally, keep a diary. Did you know that keeping a diary could help you lose twice as much weight as those who do not keep food diaries? As much as a dieter may think they have their program under control, it can be easy to make little mistakes throughout the course of a day. A single mistake may not be enough to derail you, but mistakes add up into pounds, and pounds completely derail quick weight loss efforts. Keeping a diary can help you record everything you eat, as well as every activity in which you engage. You'll be more aware of your intake and expenditures, you'll stay on top of your eating patterns and triggers, and you'll rethink those splurges if you know you'll have to fess up to them later in your diary.
It is not always easy to start off a diet plan, but when you can start seeing results immediately along with positive feedback from others. This can be inspiring and help you maintain your new lifestyle changes. Follow these easy weight loss tips to keep you on the right path to a healthier way of life!