- Diet & Weight Loss
Quick Weight Loss
Whether you are trying to get in shape for the beach or for your wedding, losing weight quickly is difficult, but not impossible. What you need to realize is that you have to be realistic about your weight-loss goals. Losing weight every week is definitely possible with the right strategy and good will-power. Losing fifty pounds in a month is not possible or even safe to attempt.
Quick weight loss can only be achieved with a desire to change daily habits.
The first step to quick weight loss is to increase the amount of water that you drink and reduce the amount of other liquids that you consume. The best way to make sure that you start drinking more water is to make the water readily available at all times. I do not advocate buying a ton of plastic water bottles, but I do recommend having at least two or three water bottles that you reuse everyday. One should be for your home, one for your car, and one for work. You need to always have them near you and have then full of water. When you sit down to a meal, try to drink a full 8 ounce glass of water before finishing your first five bites of food. This will aid in digestion and make you feel full faster.
Reduce the amount of caffeine that you consume. Try to remove all caffeine from your diet. If this is not possible, reduce your intake to one or two beverages and limit them to the morning. Caffeine can reduce your ability to grow muscles and will affect your sleep cycle. Getting enough good sleep each night is critical to weight loss. Your body will need a good seven to eight hours of quality sleep each night.
Add a serving of fruit to every meal. This will not only aid in digestion, but will help even out your body’s response to high-protein or fat meals. It will also help you feel full faster. Fruits also add important vitamins and minerals to your diet, as well as antioxidants. Vary the types of fruit that you eat daily. Try to eat at least one citrus fruit each day.
Increase daily exercise. This is kind of a no-brainer, but how you do it is up to what motivates you the most. If you can jog or walk for 30 minutes every day and stay motivated at it, absolutely do it! If you are more motivated to use free weights, do that. You need to find a good combination of both aerobic and anaerobic exercise that you can stay motivated to do. Weight-training builds muscle mass. Muscle mass burns calories. Ergo, the more muscle that you have, the more calories that you burn, even when you’re sleeping. Aerobic exercise burns calories. The more calories that you burn each day equal the amount of weight that you lose each day. Obviously, both types of exercise are extremely important if you are looking to lose weight. However, you must determine the right course of action for yourself that not only gives you at least 30 minutes of activity each day but that also doesn’t destroy your motivation to continue with your program. Once you lose motivation, you are done, so do not think that picking the hardest routine is right for you.
Passive methods of exercise, such as the “Shape-Up” shoes are not a bad idea, but must be used carefully. Practice walking in them for a few hours before committing yourself to a full day of work. I worked with a young lady that was trying to get in shape and started wearing ankle weights to work. She thought that it was the greatest idea ever, until she hurt herself. You need to understand that any injuring while trying to lose weight is going to set you back completely. Avoid any chances of hurting yourself and progress at a rate that allows your body to adjust to the new regiment.
Avoid all weight-loss supplements that include any forms of stimulants. Just because ephedrine is now controlled doesn’t mean that you cannot find similar drugs in almost all weight-loss pills. All stimulants will increase your heart rate, this does burn more calories, but also hurts your heart, can damage your liver, and can cause you to not get enough sleep. If you are already suffering from heart or blood pressure issues due to your weight, these supplements are extremely dangerous for you. The only safe supplements are vitamins, and some basic diabetic supplements such as Chromium and L Carnitine.
The most important thing to remember about losing weight is not overdoing it right away. It is going to take some time to lose large amounts of weight, if you hurt yourself or burn out quickly, you will never make it to your goals. Set realistic weekly goals, and continue to research new fitness and exercise ideas to keep your workout fresh.