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Quick Weight Loss Tips

Updated on November 5, 2009

When you're starting out on a quick weight loss diet it may feel a little daunting. There are so many different types of diet programs to choose from, and each one seems to tell you to do all the things that the other ones insist you should avoid. Ultimately it comes down to who you trust, but there are also some universal quick weight loss tips that you can follow to make sure that your quick weight loss.

That's what this hub is for; I have plenty of other hubs where I explain in great detail the reasons why I endorse one type of diet over another. I feel that it is important to understand how the body works and to try and fit your diet to your natural underlying physiology, rather than fight against it. Of course, that is a statement that anyone would agree with, the differences in opinion come in when we begin to talk about the specifics. For quick weight loss tips, read on. For more detailed theoretical examinations, read some of the following hubs:

Photo by Malias -
Photo by Malias -

Quick Weight Loss Tip: Get With The Program

One of the major problems that people have when they are trying to slim down is that they will fail to fully commit to a specific program. Many programs will work in the short term if you follow them to the letter, but you will have nothing but problems if you try to mix and match.

As I have noted, many of these diet programs contain contradictory advice. So when you mix them and match them without any regard to the theoretical underpinnings of why they should work, you undermine your own attempt to lose weight. What you want to do is to spend the time in advance to research the programs that are available to you so that you will feel completely confident going into the diet. That way there will be no doubt remaining in your mind, and so no temptation to say to yourself "Well, the other diet recommends eating these, so it should be okay..."

There is only one diet, and it is your diet. You choose the one you choose and you wait and see if it works. If you don't follow it to the letter, you will never know whether you could have achieved quick weight loss diet success. All you will know is that you were "on a diet" and "it didn't work." But really it was only you who didn't do the work, and so you didn't lose weight. So don't get distracted by all the options that are available to you, just select a program and do it to the hilt.

If you absolutely can't make up your mind, consult with your doctor. This is something you should do any time that you are considering changing your diet or exercise regimen anyway, so it will be very beneficial to ensure that the diet you ultimately choose is healthful. Many people are very gung ho on losing a lot of weight quickly, and they don't realize they are harming their body and even making it harder for themselves to maintain a desirable weight.

Quick Weight Loss Tip: Work Out Slowly

This is a big tip and I hope you're listening, because it could make the difference between defeating your weight loss efforts and supercharging them. Unlike the previous tip, this tip will work no matter what kind of quick weight loss program you select.

No matter what kind of food you are eating, there is one thing that is for sure: muscles burn calories. So the more muscle mass you have, the more you will increase how quickly you can lose weight. The big mistake that many dieters make is that they will take this idea and run in the entirely wrong direction with it.

Since muscles burn calories, they reason, and I want to burn calories, what I should do is to leverage the fat-burning potential of my existing muscles by doing a lot of fast exercise. Running, spinning, and all manner of cardio exercise tend to be the choice, and here is what they accomplish:

  • First, your muscles will go ahead and burn up all of your short-term energy stores. This will make you feel very hungry, which is a miserable way to feel when you're on a calorie-restricted diet.
  • Next, your body will adjust to the reduced corlie intake by reducing the amount of muscle mass that it retains. Bodies are geared for efficiency, so they tend to be very good at reducing muscle mass quickly. You can attest to this if you have ever had a cast or brace that restricted the movement of one limb. Within just a week or two, the arm or leg can be reduced to a skinny little shadow of its former self. The protein that the muscle used to be made of will be repurposed, as protein is very important to many physiological processes, and tends to be in short supply when you are restricting your food intake.
  • Enfeebled by your recent reduction in muscle mass, your body will not burn very many calories. You will be dismayed to find that even your restricted calorie intake does not seem to be sufficient to produce substantial weight loss.

So what is to be done? If you want to lose weight quickly, you have to work out slowly. Particularly when you have put it in a position of needing to conserve nutrients, the body will only maintain the muscles it needs to accomplish the work that you make it do. So if you're doing many low-powered reps, you're going to reduce your muscle mass.

In order to increase your muscle mass, you should be doing very few repetitions of very difficult exercise. By using more weight than you are able to handle beyond just a couple of reps, you will stimulate the release of growth hormones that signal your muscles to grow and concentrate on becoming stronger. In turn, they will become capable of burning more calories. Be sure you do this under the supervision of a personal trainer, or at least read a good book on the subject so that you do not injure yourself by using a lot of weight improperly.

Quick Weight Loss Tip: Eat More Protein

The easiest way to keep your body from dropping a lot of muscle mass while you are dieting is to simply eat more protein. Especially if you are following the previous quick weight loss tips and are working out slowly to build a lot of muscle, you will need extra protein to make muscles out of. The average adult should probably be getting around 100 grams of good quality protein per day. The best source of protein is meat, but you can also use whey protein powders which provide some nice benefits for recovering from a workout.

If you are on a quick weight loss diet, you may want to serious consider ways to fit at least 150 grams of protein into your daily diet. Studies have shown that dieters who increase their protein intake lose more weight than dieters who simply try to restrict their calories. You can think of protein as free food when you're on a diet. Unless you are severely restricting your intake of both fat and carbohydrates, your body will not use too much of the protein for fuel, and so there is very little risk of actually gaining weight from it no matter how much protein you eat.

Also, protein is extremely filling and satiating, so you feel full and happy. Most dieters spontaneously reduce the amount of calories they are eating when they increase the amount of protein in their diet program. So in my opinion a heaping helping of protein every day is absolutely critical to a successful quick weight loss diet.


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    • dgodot profile imageAUTHOR


      9 years ago from Chicago, IL

      Thanks for your comment, Will! I always like to focus on weight loss tips that help people feel like there are delicious foods they *can* eat while losing weight. I think that's a much healthier approach that simply trying to restrict what you crave. Best luck!

    • WillPower profile image


      9 years ago from Indiana

      never thought about weightloss in terms of mussle mass, nice tip, eating more protien now that is something I can do.


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