Hi and welcome to a bucket of pain. So you want quick weight loss? Maybe you only have a few weeks to get in shape for a wedding -- maybe it is your wedding, and with horror you realize that you can no longer fit into the wedding dress you picked out three months ago.

Don't worry, there is a way to drop weight quickly but it involves a fair amount of discomfort and effort.

This is where I have to stop and tell you that before you embark on any sort of weight loss or exercise plan you do need to check with your doctor. Remember, this is just an online article out of medical prescription. Take all the information you read online, especially anything regarding your health with a grain of salt. Do your research -- and confirm it with your doctor.
Okay enough disclaimers. Let's jump right into it.

There are a couple of things you absolutely have to do if you are going to drop a lot of weight quickly.

You are not going to achieve quick weight loss in this or any other lifetime unless you stop taking in more than you're burning up. To drop weight quickly the caloric deficit is going to have to be massive. As a starting point, you are going to need to take it down to 1500 calories per day for women, in 1800 calories per day for men. As you proceed with this plan, if you do not see the weight just falling off, you will have to reevaluate and drop the calories even further.

In addition to creating a caloric deficit, you need to manipulate both your macronutrients and your meal timing. These ideas may be new to you, but do not worry they are easy to understand and I am going to explain them right here.

Macronutrient manipulation for quick weight loss

Believe me there are specific reasons for the recommendations that I'm about to give you, but the underlying research and documentation will not fit into an article of this type and scope. I'm going to have to ask you to take a leap of faith here.

First of all, you need to limit your simple carbohydrates. In fact you need to get rid of most of them. A good rule from is to stay away from white powders or anything made from a white powder. No bread, no ice cream, no pastry of any kind. You also need to stay away from potatoes, corn and all but a single serving of fruit per day.

Ironically, you need to eat fat to lose fat. That doesn't mean you get to sit and scar free pound of bacon at kin's style. It means that you eat healthy fats. Olive oil, a limited amount of nuts, no more than one half avocado per day and fish oil are good choices.

Lean protein should be the mainstay of your diet. If you're doing this right you're going to be very tired of chicken breasts. I suggest that you supplement your diet with protein shakes where needed.

After reading through this, you're probably coming to realize that all you're allowed to eat our vegetables and lean protein. This is the truth. Vegetables and lean protein require the most calories to digest, and contain the least amount of calories per weight of any kind of food.

You are going to have to really put forth some effort here to get rapid weight loss. This means burning as many calories as possible as quickly as possible. Unfortunately, for those of you with a lot of time and not much willpower going for a nice long walks in the country is not going to make it. You need to move your entire body through space preferably uphill and do it rapidly.

The preferred method for generating a huge caloric burn in a short amount of time is interval training. You may not have heard this term before but is pretty simple understand. Probably the best way to explain it is to give you a sample workout. The below is what an interval training workout would look like if you were running outside:

Jog for three minutes
Sprint for 30 seconds
walk for 30 seconds
jog for three minutes
Sprint for 30 seconds
walk for 30 seconds

Rinse and repeat for 20 minutes.

The reason that high intensity interval or HIIT, training is so effective, is that it generates something called  post exercise oxygen consumption. PEOC is an important part of weight loss. This phenomena guarantees that your high intensity interval training will force your body to continue to burn calories for hours after your workout.

The other kind of exercise that you absolutely have to do is weight training. By this, I don't mean that you need to be squatting 200 pounds like the big dudes in your gym. I mean that you need to do weight training exercises that involve the largest muscles in your body. You need to be doing deep knee bends while holding dumbbells, and bench presses either on a machine or with free weights. It's important when you embark on a training program like this to balance out your training.

Don't fall prey to the temptation to only do the exercises that you enjoy, or that affect only the muscles that you see in the mirror. Every time you work your upper legs, work your lower legs. Every time you do an exercise for your chest to an exercise for your back. Doesn't have to be rocket science, just use your common sense.

Well there you have it. I know this seems too simple to be true but really this is all there is to it. Eat clean and exercise hard. If you follow the simple recommendations that I've given you above I guarantee that you will see the fact drop off of your body

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