I Need to Lose Weight Fast and Safely
Bodyweight seems to be a problem for almost everyone these days. The combination of a sedentary lifestyle along with too much processed and fast food has been devastating to the American waistline. A lot of people now look at themselves in the mirror and think, “I need to lose weight fast”. Searching the Internet for tips to lose weight fast yields an abundance of sites hawking products that will make ones wallet lighter but not necessarily one’s body. The gimmicks of pills, drinks, and shady supplements are not only going to cost a lot of money, but they are likely to be ineffective and lead to frustration and depression. Fad diets that cut entire food categories can be just as bad, too. They may actually lead to significant weight loss, but extreme dieting is not sustainable. At some point, a person will ditch this type of diet and go back to old a habit, which leads to regaining the lost weight and maybe even more. The truth is that most people only lose weight by changing their lifestyle and eating habits.
Diet is the main problem for most overweight people. Many do not understand what his or her body requires as far as nutrients or calories. Theoretically, any excess calories one eats or drinks are stored in the body as fat. By limiting calories to the amount the body requires, one will maintain his current body weight, and by eating fewer calories, one will lose weight. To properly restrict calories one must calculate how many he requires a day to maintain current weight and then subtract a target daily restriction from that number. There are Internet calculators to help do this. It only works, however, if the person keeps track of his daily calories. This means every bit of food and drink must be logged. This also means that portions have to be measured, as well, or the numbers will not be right. Most people have no idea what a proper serving portion should be, so they overeat without even knowing it. When it comes time to change eating habits, they are horrified at how tiny the proper portions seem. There is also a problem with overwhelming hunger for a lot of dieters, which will cause them to give up.
A very effective way to eat restricted calories and keep hunger at bay is to eat smaller meals more often throughout the day. This keeps the metabolism going and also helps control hunger. If the target calorie count is 2000, for example, one can eat 5 meals a day with 400 calories each or split the calories between 6 meals. It may take some tweaking here and there for each individual, but this method works very well. The body can process the food much easier and use the nutrients faster. Of course, the foods should be healthy, and one should drink sufficient water. There are also diet plans that can be used in conjunction with the smaller meals to help lose weight fast.
The Zone diet has been successful for many people. Zone focuses on the amount of carbohydrates, protein, and fat in a person's diet. The standard Zone daily intake is 40% carbohydrate, 30% fat, and 30% protein. The Zone premise is that one can make her metabolism work properly, lose weight and be healthier by using the “40-30-30” ratio. This does not mean that one can eat junk food as long as he keeps that ratio, however. In order for the Zone diet to work, one must eat fresh whole foods, not processed ones. Calorie restriction is not emphasized, either. A person is just shifting where the calories come from. A downside to this program is that it requires planning and calculating to make it work. Just like with calorie counting, one must track foods, but this time to calculate percentages of nutrients.
Exercise should be part of everyone's lifestyle, but unfortunately it is often neglected because people are busy or just do not feel like doing it. Once a person adjusts his diet properly, however, he often finds he has a lot of energy, and exercise is not such a chore. The promise to lose weight fast and safe could be a great motivator, as well. There are a couple of exercise methods that have been shown to induce fat loss much quicker than standard routines. They are called HIT and HIIT.
HIT stands for “High Intensity Training”, and it has been around for over 30 years. A person trains with heavy weights for short, intense periods infrequently. They progressively add more weight over time to increase resistance, as well. This type of workout can be done a few times a week with full body exercises or more frequently in sessions that concentrate on specific body areas. Lifting is usually slow and controlled, and normally only one set is done because the weights are heavy. The person works the muscle to the point of failure, which is complete fatigue.
HIIT stands for “High Intensity Interval Training”. The HIIT workouts are also short and intense, but they are focused on cardiovascular training. Most workouts begin with a warm-up and then consist of several high and medium intensity segments performed for short periods. Each segment should be 10-20 seconds long and the entire duration should be no more than 20 minutes long. A cool down is required at the end.
Both HIT and HIIT are said to help with rapid fat loss, but these exercises are not suitable for everyone. A person with physical limitations or health problems will probably have to forgo this type of training. A beginner who has been sedentary for a long time should not start with these methods either. For these people, a regular routine with at least 30-45 minutes of moderate exercise is more appropriate. This may not lead to a person losing 20 pounds in a week, but that is not a reasonable goal in the first place.
If one wants to lose weight fast and safe he or she will have to make drastic dietary and lifestyle changes. That means both diet and exercise must be addressed. These changes also lead to better health, and they are more sustainable in the long run. This method is not easy, but it is worth the hard work and perseverance when the results become more visible. For more information on how to put all this together, visit http://EveryManFit.com.
Check out other Hubs by Webbywebb:
Fitness Interval Training: http://tiny.cc/uh9q2