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Many of us have watched the Biggest Loser in horror wondering how anyone can exercise for hours every day, often under extreme pressure, only to step on the scale for varying degrees of success. Or not – sometimes only a pound or two is lost and at other times, no loss or even a slight gain is recorded.
As most weight losers know, the first week’s loss is almost always the largest. After that, it is downhill from there, so to speak. After several weeks, the accumulative weight loss total begins to dramatically show the result of their efforts.
The question remains – how successful can the rest of us be when we don’t have the training and support of a big budget show? The answer depends on our personal support team and whether we have the inner drive to succeed.
The formula remains the same. Take in fewer calorie, burn more calories.
Weight loss experts generally agree decreasing calories by about 500 a day is safe, never dropping below 1,050 to 1,200 calories. Add an hour of exercise a day, and you have a safe way to lose weight fast. Any greater decrease of calories and increase of exercise per day, can seriously compromise your health.
Further recommendations include
- drinking plenty of water to keep your body hydrated and help you feel full
- eat plenty of protein to prevent muscle loss
- eat plenty of vegetables to help you feel full
- eat plenty of fruit
- eat only lean meat and fish
- eat smaller portions
- eat three meals and a snack to keep your energy level up
Some experts say to weigh yourself daily, while others say once a week is best so that you don’t get discouraged by fluctuating weight gains and losses.
Others advocate keeping a daily weight and exercise diary, only eating meals when sitting at the table to help maintain control, and avoiding unhealthy fad diets.
Exercise your way to slimness
Exercise plays a large role in losing weight quickly. Cardio burns the most calories, but strength training builds muscle to help you keep up your strength. One hour a day is recommended for fast weight loss, but you can build upon that time as you increase your fitness level. Work out at a level where you are breaking sweat the majority of the time, then take time to safely cool down.
Working out morning and evening increases the likelihood of dropping pounds at a faster rate. Add interval training to increase your energy level as you burn calories.
Bottom line to fast weight loss
Experts say taking in fewer than 1,050 calories a day is counterproductive to safe weight loss because you need strong muscles to exercise. When you eat too few calories you not only lose fat, but also much needed muscle mass. Then your metabolism slows down and you have greater difficulty losing weight.
- Cut calories to a safe amount, 1,200 – 1,600 is usually adequate depending on your size. Some people can eat even more calories per day and still lose weight with exercise.
- Exercise at least one hour per day, although two times – am and pm – will increase your strength and decrease your weight
- Stay away from fad diets and unsafe weight loss pills (that means there are no safe weight loss pills)
Be realistic as to how much weight you can lose and how long it will take. If you are looking at a quick ten pounds for a family reunion or wedding, that is one thing, but if you have thirty to a hundred or more pounds to lose, take your time and follow proper weight loss rules to maintain your health.
Maintain realistic goals
Being slim is an admirable goal, but the most important result of any weight loss program is to look good and feel healthy. After all, if you end up skinny and sick or worse yet, eating everything in sight until you gain all that weight back, what is the point of going on a diet in the first place.
Follow proper eating and exercise guidelines and your biggest problem will be how to afford that new wardrobe you will ultimately need. Now there is a problem that everyone can enjoy.
