What Is the Fastest Way to Lose Weight?
What Is the Fastest Way to Lose Weight?
Though losing weight and keeping it off is a lifetime pursuit, requiring dedication and constant tweaking to improve your diet and lifestyle, there are some tactics you can use to quickly lose body fat.
There’s always a new fad diet — currently, extreme caloric restriction is the name of the game. People are limiting themselves to as little as 1,000 calories per day in an attempt to lose wight in a manner of days. Just a few years ago, calorie counting was passe. The fad then was limiting or completely restricting carbohydrates and replacing them with protein. In a few years, caloric restriction will be on the way out, and the next big diet fad will take over.
Here are six steps you can take to start losing weight immediately. These are tried and true weight loss methods that don’t depend on some fancy new book or popular diet tactic from TV. These seven steps will drop your weight, and if you can follow them rigorously, you may be able to gain muscle mass and keep that weight off at the same time.
Quickest Weight Loss Tips
1. Drink Lots of Water
Your body needs more water than you probably think. Doctors suggest we drink between 8 and 10 glasses of water a day, but the science behind water is a bit more complicated than that. In general, men need about three litres of water a day. That adds up to about 13 average sized “glasses” of water. Women, in general, only need about 2.2 litres, which translates to nine average sized glasses per day. Ignore what the doctor says, and drink as much water as you can stand every day.
Your kidneys will be healthy — they can flush out waste easier with a large supply of water. With enough water in you, your body will be able to metabolize fat more effectively, leading to weight loss. Drinking water right before a meal (or right after) aids digestion. As an added bonus, drinking a glass of ice cold water burns an additional 62 calories after a workout.
To fuel your body, ease up on fat intake, give yourself a “full” feeling, and even burn some calories, drink water all day long.
2. Eat 5 Meals Per Day
Think of your metabolism as a fire. If you eat three huge meals spread out across the day, there are times when your “fire” goes completely out. This is that annoying, “dumb” feeling that causes us to slow down or “crash” during the day. You can avoid that burning out feeling by eating five smaller meals spread throughout your day, rather than gorging yourself three times.
One way to do this effectively is to eat a massive breakfast. Nutritionists tell us that a large breakfast is good because your body has all day to burn it off, and because if you eat a large breakfast, you’ll be less hungry the rest of the day. After breakfast, eat two more “sensibly sized” meals as well as two low calorie snacks that are a bit on the “big” side. This way, you’ll stay full all day and your fire won’t need stoking during a diet-killing midnight snack.
3. Start Weight Training
Joining a gym is good. The problem with most people’s gym memberships is two-fold — either they don’t get used (what a waste of money) or they only get used for things like walking the track or swimming. While walking and swimming are great aerobic exercises, they aren’t going to get the job done in terms of burning fat. It is time to join a gym and get educated about training with weights. Circuit training will build muscle mass, replacing body fat with healthy muscles. Your metabolism will go through the roof, meaning your body will be able to deal with calories instead of converting it all to belly fat. Weight training is one great way to burn fat that may take you a few weeks to notice, but once your metabolism increases and you get “addicted” to weight training, you’ll be surprised how quickly your body replaces fat with muscle.
4. Buy New Dinner Plates
Since you’re going to be eating at home all the time now (instead of picking up a burger on the way home), it is the perfect time to alter your dinner plates. Believe it or not, making a small change to your eating habits like the size and color of your plate can make a big difference in the amount of food you eat. Buy smaller dinner plates. Smaller plates means smaller portions. Also, consider buying your platers in a dark color. Dark blue is ideal. Why dark colors? Scientists tell us that colors like dark blue or even black trigger something in our brains that kills our appetite. The colors to avoid (those that make us the “hungriest”) are red, orange, and yellow.
5. Read Nutrition Labels
Don’t trust the front of the package — read the nutrition details on the back. Just because the front of the food packaging says “low fat” doesn’t mean that food is healthy. Manufacturers put this information on the bag for our benefit, and so many people ignore it completely.
6. Keep a Food Journal
By documenting what you eat, you can easily track your caloric intake and evaluate your eating plan. Some people go really off the wall with this tactic, even taking pictures of their food. You don’t have to go that far, but keeping some kind of food journal is a good idea. If you’re seeing a nutritionist or a dietician, you can bring your food journal to them and ask for assistance. Keeping a food journal may not seem like the most fun thing in the world, but when you start to see the pounds drop off, you’ll thank yourself for it.
Losing weight doesn’t have to mean eating frozen dinners or drinking disgusting diet shakes or other meal replacements. You really can live a normal life, eating like a normal person, and lose body weight at the same time. The six steps outlined above are easy enough to incorporate into your everyday life, and diet and nutrition experts say that any plan you can implement without shaking up your normal patterns is a diet plan that you’re more likely to stick with.
This entry was posted on Monday, July 26th, 2010 at 4:59 am and is filed under Health. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.