Fat Loss: Steps to Victory

    People who are working on weight loss don’t want to wait a whole year to lose a couple of pounds.

    They want results, something that will motivate them to keep on. Those modern “scientific” diets that eliminate all but one food type won’t get you anywhere, plus they are unhealthy.

    On the other hand, with a healthy diet and a set of daily exercises, you can safely lose about 3 pounds a week, never even leaving your home.

    Secret to Dropping Extra Weigh Fast

    ​The mathematics is simple. You can lose from 1-2 pounds a week by burning 500 calories more than you eat every day. Losing weight faster implies eating less and exercising more. If, for example, you eat 1,050 or 1,200 calories a day, and exercise one hour a day, you can look into losing 3-5 pounds in the first week, or even more if you weigh more than 250 pounds.

    That should be the normal ratio. Anything above is unhealthy, as your body cannot adapt to the new regime that fast.

    If you limit salt and starches intake, you may lose additional weight in the beginning, but that only counts for fluids, not fat. Sodium and starches regulate fluid retention. By taking them out of the equation, you can lose even 5 pounds of fluid.​

    Weight Loss-Friendly Diets

    A general idea is to avoid or minimizing foods that contain starches, added sugars and meats and dairy products containing animal fat.

    You can experience a fast weight loss by focusing exclusively on fresh vegetables, fruits, egg whites, poultry breasts, fish, shellfish and low-fat dairy products. Proteins are valuable for weight loss, while products like Legion supplements fulfill the daily need for protein.

    Apart from their vitamin complex, fresh vegetables will make you feel full, and you will eat less as a consequence. The same amounts for drinking a lot of water. You should take every step to make your fat loss program effective, including removing high-sugar and foods containing saturated fats from your home.​

    You should also break off with some bad habits, like eating just because you are bored.

    This includes eating directly from the fridge. If you have to eat, serve your meal on a plate and don’t skip meals. This will help you taking quick notes on what you ate, and how you felt before and after it. If you see a pattern about your eating and behavior, try talking to a counselor about it.​

    The Exercise Role

    ​Let’s be frank here, there is no speedy weight loss program without a minimum of one hour of moderate exercise routine a day.

    Focus on cardio and resistance training.

    Cardio burns a lot of calories but in order to be more effective it needs to be combined with strength training. The best results are achieved if you break a sweat after the warm up and keep sweating for the hour. If you have chronic weight problem, and not doing any exercise now, you should consult your health care provider.

    The key is not to do too much in the beginning. You don’t want any injuries.

    When you feel like you need to increase the load, you may try interval training, which consists of short high-intensity bursts followed by a slower interval. The pattern is repeated throughout the workout. This training simulates the risk and response center in our brain, which restores cortisol balance, a hormone that is responsible for storing fat around the waist.​

    The Truth behind Crash Diets

    These crazy diets sometime sound tempting, especially if you “have tried everything”.

    They are always accompanied by convincing stories about celebrities who regained their slim figure after months of overeating, drinking, smoking, etc.

    Any program that encourages fasting, laxatives, detoxification products or potions, as well as those which promise ultra-fast weight loss of more than 3 pounds a week is probably dangerous.​

    Reducing the calorie intake under 1,050 or 1,200 per day is damaging to your muscles, as they have to remain strong in order for you to exercise. Unless you take enough calories, exercising melts your fat but also precious muscles.

    The ultimate reason why these crash diets aren't recommended is because they deprive you of the food you want. Sooner or later you are going to break and rebel against that and return to the old ways.​

    About the author

      Mathews McGarry

      Mathews is a fitness advisor and passionate weightlifter. He's hooked on healthy living and eating. He is specially interested in nutrition and workout supplements. You can follow him on twitter.