How to Lose Weight Fast

While there are many things you can do to slim down, losing weight, like any change to your body, can be dangerous. If you have health as your goal (not just weight loss alone) you will be able to see the folly of all those fad diets that may seem to work quickly, but injure your heart or other organs. Here's the fastest and surest way to shed those pounds the healthy way.

Steps

1. Write down all the things you eat on a typical day. Carry a small notebook with you and jot down every snack, every drink, and the contents of every meal.
2. Go over the list and decide which things you don't want to have in your diet anymore. The things to take out are bad carbohydrates (carbs that are mostly sugar), saturated fats, and empty calories (foods high in sugar, soft drinks, lollies, etc).
3. Go shopping! No, not clothes shopping, food shopping! Pick things that you can snack on during the day that are low in fat (dried apricots, nuts, rice cakes, fruits, baby carrots, baby tomatoes, and so on). Plan out your dinners and find the foods you need for them, so you won't be tempted to head for McDonald's! It's easier to stick to your shopping list if you shop when you aren't hungry. Get heaps of pre-made salads (no effort required) that have either no dressing or light dressings. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fres tuna are an excellent source of antioxidants which is also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.
4. For lunches, buy whole-meal bread to have with light tuna and salad. If you don't like fish, just eat plain sandwiches with vegetables but without tuna. With lunches, eat a fresh piece of fruit. For breakfast, plain yogurts are a yummy and light treat. Eat them with fresh fruits. Or, for a more exciting start, try blending bananas, plain yogurts, frozen berries, and super low-fat milk in a blender for a delicious, low-fat smoothie. High-fiber cereals with low-fat milk are also great.
5. Snack on low-calorie, high fiber snacks during the day. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy slower (preventing sugar highs) and keeping you full longer. Fruit juices are okay, but are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit! Dried fruits are also just okay, because without the water, you tend to eat more, and fruits - when dried - are calorie rich per ounce.
6. Join the gym. Exercise is at the core of all dramatic weight loss. Focus on high-level fitness activities such as running. While the focus of weight-loss exercise should be moderate aerobic workouts incorporating jogging, aerobic machines or classes and cycling, resistance training (weight training) can help both sexes stay lean by building muscle and raising metabolism. Swimming is also great if you are quite overweight, because you can get the same benefits of running without health problems. Swimming also burns a large amount of calories.
7. Rest properly. This means taking at least 24-48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.
8. Drink water. It's a cliché, but it works. It is especially important when you are exercising so much! Try to go for two liters of water a day.
9. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
10. Two words: Trident gum. Every time you're about to reach for that slice of pizza, stop and think. Are you really hungry? Wouldn't you really be better off with a salad? If you decide that you're not actually hungry, pop a piece of gum in your mouth. There are less than five calories in one stick, and they help keep your mind off the pizza, or whatever tempting treat is just calling your name.
11. After losing your intended amount of weight, don't let up! Slowly adjust your diet and exercise to include more weight training and calories, to where it's comfortable. If you do gain any weight back, you want that weight to be lean, tone muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis.
12. Take the advice of top cardiologists and walk vigorously for 40 minutes per day. Check with your doctor before exercise and work up to 20 minutes by starting out with 20 minutes per day, then 20 minutes twice per day, and then finally 40 minutes. Heart Pulse watch is highly recommended.
13. Dont eat after 6pm as you often wont be able to burn off your dinner.
14. Drink water when you think you're hungry and it will make the feeling go away, keep yourself distracted to stop you snacking when you're bored.

posted by Lose Weight at 8:21 AM Weight Management