As everyone knows, being overweight affects more than just physical appearance. It can also cause health risks, loss of self-esteem and depression. It limits the ability to perform various tasks, as well. This is why many people seek the quickest way to lose weight when it becomes a problem.
While losing weight fast may be on every overweight person’s wish list, care should be taken to find a good diet or program to lose the pounds without endangering health. The pounds came on one at a time, over a period of time, and that is how they must go off. Even so, there are ways to speed things up a bit without taking drastic measures.
The initial weight loss on any diet is actually loss of water weight and not fat. Seeing fast weight loss on some diets, though, is an incentive to many people to stay on the diet and continue the weight loss. If not initially fat loss, but loss of fluids, this will eventually balance out and the loss will be of fat. Those who need to lose a lot of weight may see the greatest number of pounds come off in the beginning, as compared to those who only need to shed ten to twenty pounds.
Healthcare professionals recommend making an appointment with the doctor to have a checkup before starting any diet or exercise program. The doctor may be able to suggest a weight loss regimen or provide a diet to follow that will help, without causing other problems. This would surely be the way to start if it is necessary to embark on a long-term plan to lose a lot of weight.
Set Goals for Incentive
With all of that in mind, then, first decide what the weight loss goal is, and what is the reason to lose the weight. This is important because without a clear plan and a target to aim for, it will be harder to stay on track. Set goals that can be measured. For instance, plan to lose a certain amount within a week, or set a day by day goal. Just planning to do better or eat less is too vague. Make a detailed, specific plan with an exact menu geared to the number of calories to consume in one day.
The idea is not to make the weight loss itself the incentive, but that the ultimate prize is what the result of the lost weight will be. Write down the goal and what it will accomplish. Write that when ten pounds are lost, for example, everyone at the wedding or reunion will notice your new, slim figure. Read it every day, especially when it seems hard to pass up desert.
Stay motivated. If the goal is to lose five or ten pounds for a special occasion, a wedding or a high school reunion, keep thinking how a new dress will look in a smaller size. Picture walking into the event with a new, slimmer figure.
Consider Nutritional Needs
Many diet plans exist for quick weight loss, but some are not good in a nutritional sense, and some are actually dangerous, such as the liquid protein diet that was popular some time ago. It is important to maintain proper nutrition while dieting, and even when seeking the quickest way to lose weight, following fad diets for lengthy periods of time can be risky.
Most physicians agree that otherwise healthy people can get by without optimal nutrition for a period of around two weeks, but going longer than that without proper nutrients is not a good idea. It is possible to lose weight fast, though, by eliminating certain food groups from the daily diet for a quick start.
Quickest Way to Lose Weight for a Special Occasion
Losing weight fast is okay for a short time, so long as it is followed by a healthier plan that can be used for a longer time, if necessary. The quickest way to lose weight for a special occasion can take several forms. Cutting back on carbohydrates, carbonated beverages, caffeine and alcohol is one way to realize rapid weight loss. While some of it will be water loss, as mentioned, it will still give a slimming effect, because water weight is what causes bloating, and reducing bloating will certainly produce a slimmer-looking silhouette.
A high protein, low carbohydrate diet is perfect for fast weight loss, and several pounds can be lost within a week or two. It eliminates all carbs and sugar, at least for the first two weeks, and the pounds will come off fast, especially if moderate exercise is added. This is perhaps the quickest way to lose weight and still maintain good nutrition. It is much better than going on a fad diet that involves only one food group, or overloading on one particular food.
When the body does not get simple sugars or carbs, it will rapidly lose water weight and bloat, and then begin to burn fat for energy. This means that by following this diet a person can be noticeably slimmer in a very short time. After that, limited complex carbs can be added slowly so long as weight loss continues, if desired, or is maintained. There are variations of the high protein diet, but it mainly consists of lean meat, fish, eggs and cheese, and includes salads and green vegetables.
Do not confuse a high protein diet with a high fat diet. If someone eats only high fat foods such as sausage and bacon, he or she could have the opposite result and end up gaining weight. Stick to low-fat protein such as fish, chicken, lean beef and low-fat dairy.
Nutrition and health will not suffer for a short time even with no carbohydrate intake such as bread, potatoes, sugars and starches. This is because there is always a little carbohydrate in other foods, even if the food is mostly protein or fiber, such as meat or eggs and green leafy vegetables. Limiting sodium will also help to reduce fluid retention.
Tips That Will Help
• Before starting, get rid of all tempting snack foods or anything not on the diet plan.
• Drink a full glass of water before each meal. This will cut down on appetite, and help to flush excess fluids out of the body.
• Plan activities to keep from eating from boredom and to burn calories. Now would be a good time to schedule gym time or find a buddy to go along on walks. Walk in a mall in inclement weather.
• Eat five or six small meals throughout the day.
• Eliminate bread, grains, starches and sugars entirely. Eat non-starchy vegetables such as green beans, broccoli and celery.
• Eat a salad of green, leafy vegetables with every meal. Skip croutons and high calorie dressings.
• Get weighed everyday. Write down weight and everything eaten for the day. It will help in staying focused.
• Eat breakfast, and include protein. Skipping breakfast may seem to save calories, but will cause more hunger later, with the possibility of overeating.
• Get enough sleep. People who are sleep-deprived may eat more in an effort to get more energy.
• Try to get at least ten minutes of exercise first thing in the morning. Studies have shown more calories are burned when exercising early in the day.
• Break up exercises into three or more ten minute segments throughout the day instead of one long session.
• Carry sandwich bags of seasoned cut-up vegetables or a hard-cooked egg to overcome the temptation to get snacks from the vending machine.
• Sit at a table, eat slowly and chew every bite at least twenty times, savoring the taste. Doing this will provide satisfaction and will give the body time to realize it is full.
• Keep picturing the end result. Post a picture of a new dress or one of yourself at a lower weight on the refrigerator for inspiration.
Quickest Way to Lose Weight for the Long Term - Substitution
After initially losing a few pounds for a special event or to get a quick start on a diet and exercise plan, decide on a long-term plan that will continue to take off weight while balancing good nutrition. If one particular food group is entirely eliminated, it is harder and probably not nutritionally sound to attempt to use that diet for the long term.
With the exception of simple sugars such as candy, cake and pie, it is best not to cut out any food group. Although sugar is not considered a food group, it makes up a considerable portion of many people’s diets, and cutting out sugary foods will often be enough for some to lose weight without drastically restricting other foods.
There are numerous stories of people who lost weight just by not eating the office donuts, candy bars or sugar in the coffee during coffee breaks, or deserts after meals, and have told others it is the quickest way to lose weight. It is definitely worth trying, as it is just one less item to add into the calorie count of the day. To keep from getting hungry, quite a bit of vegetables and fruits could be eaten in place of the high calorie count of sugar. For instance, frozen grapes or a frozen banana is a good substitute for a candy bar or ice cream.
Instead of cutting out a favorite food, try substituting a low-calorie version of it, at least to get started. The idea is to overcome the feeling of not being able to enjoy the food one is accustomed to. That is a reason why many people give up before reaching a goal. Feeling deprived is not pleasant, and may cause false hunger so that more food is eaten in the long run to compensate for missing the favorite taste. With today’s numerous diet foods on the shelf, there will surely be a low-calorie substitute for almost every food.
Starting with substitution is good way to ease into dieting and will show some quick results as an encouragement to continue and to find other ways to keep losing pounds. People eat the foods they grow accustomed to eating, which is why the foods of childhood are desired by some for a lifetime. It is entirely possible to retrain the palate to actually get hungry for foods that are eaten often. Humans form habits quickly, so that eating low calorie foods can become as much of a habit as the pie and donuts.
Cutting Calories and Increasing Exercise Works
While it is established that losing weight quickly is not detrimental to an otherwise healthy person even if nutrition suffers for a short time, long-term weight loss is accomplished only by burning more calories than are taken in. Although many advertisements promote supplements and products that claim to reduce weight without diets or exercise, at present none of them have been proven to actually work.
What does work is creating at least a 500 calorie deficit each and every day by eating less and exercising more. In simple mathematics, if 1200 calories are eaten and an hour of exercise a day is performed, expect to lose three to five pounds in a week. If weight is over 250 pounds, then a greater weight loss will be realized. If a 1500 calorie diet is followed, which is what many nutritionists recommend, then weight loss will be a little slower.
Overall, this is the quickest way to lose weight and keep it off long term, while maintaining good nutrition and sufficient energy for daily activities. The health benefits of weight loss cannot be overemphasized. Making lifestyle changes need not be difficult or complicated and any sensible eating plan can give excellent results when followed faithfully. It is important to stay motivated, stay focused and never give up until the written goal is realized.
This content is offered for information only and is not to be construed as medical advice. Consult a licensed healthcare professional before starting a diet and exercise program.
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