How To Lose Weight Fast

Posts Tagged ‘lose fat’

By Rodney Strange

Under most circumstances, it’s not a good idea to try to lose weight quickly. Doing so can lead to all sorts of health complications, including cardiovascular issues, sleep difficulty, mood changes, malnutrition, lack of energy, dehydration, or rapid muscle loss. It can even affect your appearance in negative ways, potentially causing haggard-looking skin or hair loss. All of these things are no fun, which is why weight loss should be done gradually and with a clear plan in mind.

However, there are plenty of situations in which it’s understandable to want to lose weight quickly, and in these cases it’s important to make sure you protect your health first and foremost. Know the limits of what you can put your body through, and set up a plan that stops you from trying go too far.

Ultimately, your plan should be customized for your unique body type and needs, but to help you get started, keep these things in mind.

1. Don’t stop eating, and don’t over-exercise. This is the most important thing. Starvation diets can be catastrophic for the body, as can harsh juice detoxes and brutal exercise regimes. Do everything in moderation, and that includes exercise and calorie restriction. Stay away from activities associated with eating disorders (vomiting, starvation, using laxatives, exercising too much). Be sure to consume at least 1200 calories per day, and don’t exercise more than 3 hours.

2. Use strength training plus cardio. Plenty of cardio is useful for quick weight loss, but it should never be used on its own. For one thing, if you don’t mix in a healthy dose of strength training, your diet will cause your body to eat away at your muscles, which will be difficult to get back later on. For another thing, if you don’t build muscle to replace the fat you lose, you’ll be much more likely to gain that weight right back when your diet is over.

3. Vary and intensify your exercise routine. For quick weight loss, rather than starting at maximum intensity on day one, start with a normal, moderate work-out and slowly build it up each day. This will help prevent you from injuring yourself, and it will make the diet smoother and more sustainable. Also, don’t just do the same thing every day. Make a list of all the exercise activities you can do, and alternate between them. This will help keep your weight loss and your muscle training in balance.

4. Eliminate useless calories. The average American tends to consume hundreds of empty calories daily. This includes sodas, many types of juices, most desserts, snacks such as potato chips or popcorn, and things like gum and candy. These contribute no nutritional value, and you’d be surprised how they can add up over the course of a day or a week. While they can be fine consumed in moderation, it’s a good idea to cut these things out completely during your diet.

5. Reduce portion sizes. Cutting back on portion sizes by 25-33% can have a surprising impact, adding up to thousands of calories over the course of a week. If your reduced portions seem too small, try eating more slowly, and drink plenty of water with your meal.

6. Do consume carbohydrates. Thanks to certain recent fad diets, many dieters start by cutting down on carbohydrates, but this is a mistake. Carbohydrates are needed to keep our bodies running, particularly with all of the energy you’re going to need for exercise. What you can do is cut out bad carbohydrates in favor of good ones. Replace white bread, white pasta, and white rice with whole grain varieties. Also, be sure to have plenty of fruits and vegetables, which contain good, natural, energy-giving carbs.

Rodney Strange’s original article can be found at
http://www.selfgrowth.com/articles/lose_weight_quickly_without_damaging_your_health

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With a case of extreme obesity slowly killing a man, Dr. Phil has called in Naples bariatric physician Caroline J. Cederquist, M.D., with hopes that her expertise and her medical delivery diet can offer critical help to the situation.

On the show, set to air on January 29, Dr. Phil employs his popular team approach, and he’ll have input from his usual posse of medical experts for Kevin, who at age 44 has reached the stunning weight of 715 pounds. But faced with a weight problem that extreme, not just any doctor has the depth of experience to offer meaningful help.

So Dr. Phil called in Dr. Cederquist, a board-certified family and bariatric physician who has at the core of her treatment a focus not on extreme diets or radical regimens, but on addressing the metabolic irregularities that develop in overweight people, from mild insulin resistance to full-blown Type II diabetes. These irregularities actually make it progressively easier for an overweight person to produce and retain fat, and harder and harder to for them to lose it, typically leading to a cycle of increasing gain, even if the person doesn’t increase their caloric intake.

“Kevin is disabled and virtually homebound,” says Dr. Cederquist. “He has gained 300 pounds in the past five years. He suffers from diabetes and severe sleep and breathing difficulties. Problems with his joints and his sheer mass make it almost impossible for him to move around, and as a result, he scarcely leaves his bed, let alone his house. Getting him from home to the Dr. Phil studios was a major undertaking.”

Dr. Cederquist said Kevin had been rejected for weight-loss surgeries because the medical conditions related to his obesity make him too high-risk as a candidate for surgery. He has sunk into a depression over his worsening situation, and resorts to eating for comfort, further worsening his conditions-and his despair.

“When I met with Kevin, I felt his anguish,” Dr. Cederquist says, “but it was not unfamiliar to me.”

Dr. Cederquist says such despair is common, even among those with much less severe weight problems.

“These are often people who have been successful at everything else in their lives, and they cannot understand why their efforts to lose even 20 pounds are so futile,” she says. “But for them, it’s just not as simple as eat less, burn more. Losing weight is not just about eating less of the wrong things; it is about eating more of the right things.”

Dr. Cederquist analyzed Kevin’s intake logs and determined he was eating more than 4000 calories a day, mostly in low-quality junk food. Kevin had long since become diabetic and is currently injecting 600 mg a day of insulin to control his blood sugar.

“That’s a massive amount of insulin. That means his metabolic abnormality, coupled with his poor-quality diet, has led to a situation where his body cells are starving,” Dr. Cederquist says. “A starving organism will resist weight loss even if it is carrying 500 pounds of excess body fat, which is what is happening in Kevin’s case.”

Studies show that the right balance of nutrients can reverse the metabolic abnormalities of diabetes and pre-diabetes, and people can begin losing weight even before implementing an exercise program, Dr. Cederquist says. But people underestimate the amount of work it takes to plan and prepare meals every day that contain that correct nutrient balance. And that’s for people without the limitations that someone like Kevin has developed.

Because Kevin’s high-risk status prevents him from pursuing bariatric surgery, Dr. Phil’s staff assessed a number of options for Kevin, and ultimately, Dr. Phil asked Dr. Cederquist to help with Kevin’s case. She had developed a delivery diet program that specifically addresses both the practical and metabolic problems people like Kevin must overcome. The delivery diet, called BistroMD, is a home-delivered version of the diets that Dr. Cederquist prescribes for patients at her Naples clinic.

“My patients reported that they felt great, were losing weight and could reduce or eliminate their need for insulin with the dietary plans my dietitians and I created,” she said. “However, it was a lot of work, and many people today have to rely on quick, convenient foods due to the constraints of their busy lives.”

Kevin’s life is less busy than he’d like it to be, but due to the constraints of his physical condition, he is no more able to prepare appropriate foods for himself than the busiest of dieters. The gourmet foods in Dr. Cederquist’s BistroMD will help Kevin deal with both the practical and the medical challenges he faces. The meals are portion-controlled and designed to preserve lean muscle tissue as the dieter loses body fat. Because they are low in glycemic load, the foods also tend to reduce the sugar and carb cravings that lead so many to abandon their dieting attempts.

With Dr. Cederquist’s supervision, and support from Dr. Phil and his team, Kevin will go on the Bistro MD diet to try to control his metabolic abnormalities so that his constant gain can be reversed. If he adheres to the diet, his insulin resistance will decrease, and his metabolic condition will stabilize and improve, says Dr. Cederquist.

“I have monitored insulin and glucose levels in my patients for many years and have been able to demonstrate improvement or normalization of abnormal, insulin-resistant lab work in as early as six weeks from the start of the diet,” she says. After that normalization, weight loss becomes markedly easier, but many diets never address this need, and some radical fad diets can even exacerbate the problem. She believes Kevin could drop as much as 250 pounds over the course of a year, and a loss of that magnitude could open other options for him that could continue that progress.

While Kevin is an extreme example, his metabolic abnormalities are common and are becoming more so. Currently 70.8% of men and 66.2% of women in the U.S. are overweight. The vast majority of overweight people develop metabolic abnormalities as they gain. But insulin resistance can be improved or reversed entirely with the right nutritional program, Dr. Cederquist says, and that is the underlying principle of the Bistro MD diet. The macronutrients of the diet include adequate lean protein spread throughout the day, controlled portions of complex carbohydrates and the right amount of “good” fats.

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Some people have grown frustrated of all the diets that are being presented to the public. They seem to have no effect at all and they would always cost a lot of money. Luckily, there is a surefire way of getting rid of all those unwanted fats at a reasonable cost. It has been proven to be effective, as well as cheap. The fat burning weight loss body cleanse technique has been used by a lot of people and they are satisfied by the results.

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You start off with a healthy dose of your liquids. Drinking plenty of water helps in the effective process of the weight loss body cleanse technique. This helps flush away the toxins that more or less add up to your weight. It may be a simple process, but it helps a great deal. A lot of people have always taken water for granted. However, if you drink around 2 to 3 liters a day, you would feel healthier and livelier.

Undergoing a proper diet is very important if you want your weight loss body cleanse to be more effective for you. You do not need to skip your meals in order to lose weight quickly. It is actually unhealthy for you to do so. Just make sure to lessen your rice intake and focus more on protein rich foods. Also, you would need to say goodbye to all those junk foods and other food groups that typically just add up to your weight.

Incorporating green tea in your diet will help cleanse you body of all the unwanted toxins in your system. It helps with the proper excretion of your waste materials and in fact helps speeds up an individual’s metabolism. This is a great addition to your weight loss body cleanse program. You can purchase the tea in ready to serve packs at a very affordable price.

The weight loss body cleanse program is surely a great way to live and love a healthier lifestyle. It doesn’t try to stop you from the thing you can still do, in fact, it only highlights the most important things you should focus more on.

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Losing body fat is challenging and difficult. The older you get and the more body fat your body accumulates, the more difficult it is to get rid of it. As you age, your metabolism is just not as effective and efficient as when you are younger, making it more difficult to lose weight.

There is an answer to this that is easier than people expect. Losing body fat is not as difficult as it seems to be. You already took the first step by searching the Internet for a solution. You are aware that you want to do something about it and motivation is the most important thing in losing weight. The most common causes of body fat accumulation is an unhealthy food patters and not doing exercises or doing the wrong exercises.

The first step is to monitor your eating patterns. You must know what you are eating on an average day and how many calories this is. You can find some charts on the Internet that can help you with this. After this it is for you to decide how many calories you don’t want to eat any more. Most people start by reducing their daily intake by 500 calories.

Monitoring your eating pattern is not enough, you should also change it. Many people are not aware on the fact how unhealthy they eat. They eat fast food 4 or 5 times a week and don’t like vegetables. Fast food could also be spelled as Fat Food, there is nothing healthy about it and you should not eat it 4 times a week. Start eating vegetables; find some recipes on the Internet you like if you don’t know any. Also consider reducing your sugar intake. People love sugar in their tea and coffee but this also is an unhealthy habit. Try slowly reducing the amount of sugar you put in your coffee.

Reducing your intake helps a little bit but is not enough to burn body fat. You need to do some exercises and some cardio fitness. With exercises you build muscles and muscles like to burn more energy. Doing exercises is not enough for losing body fat. You should also consider fitness training. Go cycling, swimming or jogging to build up stamina and burn body fat.

After you have done all this you will probably achieve your goal in losing body fat. But this is not where it stops. Many people will fall back in their old habit. Start eating fast food and stop doing exercises. If you do this, your body will accumulate fat back to the same level as before and you can start all over again. The most important thing is not to lose weight or body fat for a few weeks but change your lifestyle to make it a long-during effect.

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Diet is a popular term in our society. In reality, a diet is nothing more than temporarily reducing calorie intakes. The problem is that temporary diets produce temporary results. You can’t “diet” your entire life. It will destroy your body physiologically. There are things you can do, however, that will encourage permanent weight loss without dieting.

In order to successfully and permanently lose weight you have to change your attitude toward nutrition and exercise. Don’t think about temporary quick weight loss diets. Focus on lifelong changes in nutrition and fitness. Yo-yo dieting is very common, but the unsuccessfulness of yo-yo diets is very obvious. The next thing you know, the dieter has switched to a new diet. Forget this method that is proven not to work and adopt new exercise and nutrition habits. These you can follow and they will help keep you lean and fit for the rest of your life, not just a few weeks or months.

The second most important factor in losing weight without dieting is to maintain or increase your muscle mass. Muscle mass is crucial when it comes to fat loss. Diets cause you to lose fat and muscle mass. The issue is that it takes more calories to maintain muscle. When you are on a strict diet and lose 20 pounds, 8 pounds may be muscle. With less muscle, your body burns fewer calories and it makes additional fat loss more difficult. The morelean muscle mass on your body, the more calories you burn with each workout.

It may seem right, but a severe calorie reduction is not always the best way to lose weight. Reducing calories too much and too fast will cause your body to go into starvation mode, which means it will cling tenaciously to fat for survival. Also, severe calorie reduction may cause loss of muscle mass. As discussed before, muscles are important in the process of burning calories. The best option is to begin with a small calorie reduction and increase your physical activity. The more you move the more calories you will burn.

Remember, the way that you were going to lose weight is to make sure that you consume less calories than you expend. Make sure you eat, but make sure you also need small low-fat meals. If he can keep this up, you will see gradual weight loss and it will be healthy weight loss.

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