How to Lose Weight Fast
May 31st, 2007When considering how to lose weight fast you can follow one of two paths. Losing weight fast is possible to a degree but you can do it the healthy way which might take a little longer or you can do it the unhealthy way. Although most doctors or pharmacists in most countries would encourage you to lose weight naturally, in many countries you can get prescriptions for diet pills or simply buy them over the counter. The other alternative if you want to know how to lose weight fast is by eating properly and exercising. In this article I will concentrate on the healthy alternative.
How to lose weight is one thing, how to lose weight fast in a healthy fashion is entirely different altogether. If you simply want to lose weight you need to cut back on your carbohydrate intake and that includes all foods containing sugar or foods which quickly turn to sugar once inside your body. These foods include just about all types of sweets, white bread, potatoes and excessive amounts of rice and pasta. If you want to lose weight fast you need to not only cut back on all those carbohydrates you will need to cut back on your intake of fats as well. The fat you eat comes from the fat in meat, chicken skin, the oil in fried foods, butter and margarine.
If you want to lose weight fast you can do it in a healthy way despite what you might read in magazines and from so called diet experts. The reason why people say you can’t lose weight fast in a healthy manner is because, truthfully, most people simply do not have the discipline to do what it takes to lose a significant amount of weight in a short period of time.
How to lose weight fast in a healthy way comes down to one thing only and that is mental discipline. Losing weight fast is similar to giving up cigarettes or giving up drinking. The longer you have been drinking or smoking the harder it will probably be. The same thing applies if you want to lose weight fast. If you have been overweight or severely overweight for a lengthy period of time it will be a mentally tougher challenge for you but it most definitely can be done and many people have done it.
Where the challenge lies with losing weight fast is not only losing the weight but keeping the weight off once you have lost it. It’s like the drinker who stays sober for a year and then finally succumbs to a drink after he or she has a bad day and then within a month or so they are back drinking as often as they did before they had the year off. Losing weight and keeping it off will require you to make a permanent change in your lifestyle if you are severely overweight. If you simply want to lose some weight quickly and don’t have an overweight problem the procedure to lose weight fast is the same as the overweight person but obviously will not cause as greater impact on the rest of your life.
So getting down to the nitty gritty and beginning the process of losing weight you need to firstly take a long hard look at what you put in your mouth and where you can put in the time to exercise each day or at the very least every second day. To lose weight fast and effectively from the very beginning I would start out on a moderate exercise program and cut back on the wrong foods gradually. If you try and do too much too quick you might just quit and that will only lead to further frustration.
Over the years I have been involved in bodybuilding and working as a personal trainer, more people have come to me asking me to help them lose weight fast then for any other fitness goals. Losing weight is mathematical in the simplest of ways. The more exercise you do while continuing to eat sufficient protein for your body you will keep the muscle you have or even gain some muscle. At the same time you are eating enough protein and exercising you need to significantly reduce your carbohydrate and fat intake and you will literally see the pounds disappearing from your body. If your body needs 3,000 calories per day to stay at the same weight, then drop it to 2,000 calories per day of high quality protein and moderate amounts of complex carbohydrates and minimum fat and mathematically you have to lose weight.
The worlds top bodybuilders will lose 60 pounds of fat in 12 weeks and still maintain their muscle mass. So you may be thinking but they use steroids to do it. Well some do use them but that is to help them keep the muscle, it has no bearing on them losing the fat. They lose immense amounts of bodyfat in short periods of time by limiting their carbohydrate and fat intake and including a daily one hour walk on top of their weight training workouts. If you want to lose weight fast and are not a bodybuilder it will be significantly easier for you.
Remember this article is about how to lose weight fast, not just how to lose weight so what I am suggesting is relatively difficult if you are seriously overweight but if you want to know how to lose weight fast, this what you should do.
Everybody’s life schedule is different so you will need to find the time that is available to you if you want to lose weight fast and keep it off. When I mentioned that this is relatively difficult what I mean to say is, it is mentally difficult not physically difficult. If you have a degree of will power and most importantly a strong desire to lose weight fast, this will work for you if you stick with it.
Firstly you need to start walking for at least one hour every second day. Within a couple of weeks it would be much more beneficial to walk for one hour every day. You don’t need to go to the gym you can walk on the street or around your house, it doesn’t matter where you walk as long as you walk and walk briskly. Running is actually not as beneficial as walking as running requires a better source of fuel that bodyfat can provide so your body will burn muscle tissue before it burns fat tissue if you run. If you walk it is a relatively low intensity exercise and better for burning fat. If you can do your walk before eating each day, this is the best time to exercise while your blood sugar levels are low since you haven’t eaten since the day before. You will burn twice as much fat walking in the morning for an hour before eating than you will from walking in the afternoon. If you only have time in the afternoon then that’s still ok. That is really all the exercise you will need, if you can walk for 2 hours per day even better but it’s all up to how much time you have.
So now to the eating. If you want to lose weight fast you need to cut out bread, potatoes and fried foods first of all. You can do this gradually over a couple of weeks or a month but by the end of your first month you need to cut them out completely. Start by incorporating 4-5 smaller meals per day instead of 3 big meals. Eat some carbohydrates in the morning like oatmeal or muesli followed by a 3 egg whites with 1 yolk or take a small protein shake with whey protein powder you can buy from any pharmacy and blend it in water not milk. For your second meal eat a small can of tuna or any other type of fish, if you don’t like fish eat some skinless chicken breast or a lean serving of beef. Eat this meal with a small portion of rice. Meal 3 might just be an apple or one other piece of fruit you like or a small tub of non fat yogurt. Meal 4 eat the same as meal 2 but no rice and same for meal 5 if you eat a meal 5. With meals 4 and 5 eat some non starchy vegetable carbohydrates like carrots, cauliflower, onions or any green vegetables but avoid starchy vegetable carbohydrates like potatoes and pumpkin.The first 3 meals have a small amount of complex carbohydrates but meals 4 and 5 have no complex or starchy carbohydrates. Don’t look at it like a diet, look at it more like your new style of eating.
It might take you a while to adjust to this type of eating but it is the only effective way to lose weight fast safely and without the use of harmful drugs. If you can stay mentally focused and not cheat by eating the wrong foods, this style of eating with provide you with enough nutrients to allow you to function properly and remain healthy while allowing you to lose weight fast. For more information check out another of my articles on why diets dont work. Good luck, others have done it and so can you.
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I think weight loss is all about three things - attitude, diet and exercise. From my experience, reducing carb intake and doing aerobic exercises are keys to successful weight loss.