I have often heard it: fad diets do not work, when it comes to permanent weight loss. Ok, but what about in those moments when we need to lose weight in a very short time? That makes it hard to get over "promises" they make diets like "Lemonade Diet" based diet cabbage soup or books like "Lose Weight 9 kg in 21 days" when your mission is to fit into a coat, a dress to feel good at a party, a reunion or other special event in your life.
The truth is that there's nothing wrong with that - as long as you do it correctly and safely.
In theory, a person could lose weight 9-10 pounds in a week following a very ambitious plan for feeding and exercise, dedicating more than 7 hours per week to rigorous exercise, and under the guidance of an instructor.
How to quickly lose those extra pounds?
Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increase physical activity. During a week, this would cause a loss of about 1-3 pounds. A good plan in this regard would be: 1050-1200 and an hour of exercise a day (but make not fall below the stated calorie health safety reasons). In this type of plan, you can expect to lose 1-3 kg in the first week or more for people who weigh over 100 pounds.
Those who follow such a program due to diet and lose 2 kilograms 1 kilogram of exercise, and maybe more if you have more fat to lose, because of how much fat you have more to lose, the faster you will lose it.
It is possible to lose more weight and your diet if you remove the salt and starch.
When you remove salt and starch diet, this leads to a reduction of body fluids and fluid retention, and therefore have to gain by losing up to 3 kg of fluid retained in the body once you've started an exercise plan.
Diets for quick weight loss.
When it comes to losing weight, calories are what matter most. Recommend cutting up to a level of 7-8 calories per pound of body weight consumption (which for a 90 kg person, for example, would be 1400 calories per day), but no less than 1050 calories day which is the lowest level that cutting calories can be done safely home. Specialized nutritionists usually recommend a minimum of 1200 calories per day.
Quick weight loss diet should not contain starch, sugar, animal fats and dairy products, but can result in fruit, vegetables, egg, soy products, skinless chicken breast, fish, crustaceans, nonfat dairy foods.
Spokesperson for the American Dietetic Association, Dawn Jckson, recommends:
Eat plenty of low-calorie vegetables because it helps you feel full
Drink plenty of water so you do not confuse hunger with thirst
Throw in the house all food-temptation
Stay busy to prevent eating out of boredom
Eat only at the table plate stand not watching TV
Always eat three meals and one snack daily - no skipping meals
Weigh yourself every day and watching food intake can help you stay focused on what you want to achieve. Even if you write down on a napkin that ends thrown, the act of note demonstrates responsibility and is a very effective tool for rapid weight loss.
Exercises for fast weight loss.
Even if you currently exercise for quick weight loss need to increase the intensity of exercise. In a study published in the "Archives of Internal Medicine" indicate that to lose weight it takes almost an hour of moderate exercise.
Cardio (treadmill, stepper, bike) burn the most calories, so are ideal for quick weight loss, but then you need to enter into your room and exercises to strengthen muscles. To burn as many calories after heating try to sweat doing cardio for an hour. May everyone can do an hour of exercise, but exercise intensity will depend on the current state of fitness of each. Experts recommend gradually increasing exercise intensity to avoid such accidents.
When you can not do cardio, we recommend a antranament to strengthen musculturii at least 2 times a week that work all muscle groups and 15,000 steps per day (take a pedometer to count).
Diets, fad diets and crash.
Many people do not have time to follow a rigorous exercise for rapid weight loss, why resort to fad or crash diets, diet. But beware, if a diet plan sounds too good to be true, it probably is. So do not direct your attention after plans containing pills, laxatives, starvation or "potions" that "promise" that you will lose more than 1-3 pounds a week.
The truth is that reduction below 1050 calories per day is cotraproductiva, because you need strong muscles to be able to exercise effectively.
When you eat too few calories you lose fat, but lose the firmness and muscle, which is the worst thing you can do, that slows metabolism and makes it difficult to increase program intensity or duration of exercise.
In conclusion, rapid weight loss can be done with a diet identical to that term only differing intensity exercise and not diet-fad. And starvation by cutting calories below 1050 calories are not recommended unless under medical supervision.
Read full post »
