You have heard this time and again: fad diets don't work for permanent weight loss. However what about those times when you wish to shed weight rapidly? It is difficult to give up the lure of crash diets like the Lemonade Diet regime, Cabbage Soup Diet, or lose 21 pounds within 21 days as your quest is to squeeze into a whole new outfit in time for a gathering or wedding ceremony, or you finally determine you need to slim down.
Therefore what's wrong with losing twenty pounds fast so that you can wow your friends and relations with a svelte new figure?
The truth is that there's nothing wrong with shedding pounds speedily -- as long as you're doing so the right way, states John Bosworth, MD. He's the medical professional for NBC's The Biggest Loser show, that highlights quick and extraordinary weight loss.
"In principle, you can reduce around twenty pounds in a week following a really committed eating and workout plan, devoting over seven hours each week to demanding workout, and under a doctor's care like we all do in the tv program," he says.
Nevertheless even if you can't drop everything to visit the weight reduction "boot camp," it is possible to safely shed 3 or more pounds per week at home with a healthy diet plan and lots of exercise, claims weight loss specialist Katy Richards.
In fact, having a target like looking shapely at a wedding party or reunion can be quite a wonderful motivator, providing you subscribe to a weight reduction plan you could keep up after the special event.
Nevertheless, you have to plan ahead and allocate enough time to create changes to your figure.
"Don't wait until one week before the reunion to try to drop 10 pounds," suggests Katy.
Reducing your weight is a simple mathematical system: You'll want to burn more calories than you eat. Consultants usually recommend creating a deficit of five hundred calories per day through a combination of eating less calories and increasing physical activity. Over the period of a week, this would generate a loss of about 1-2 pounds of fat.
If you wish to slim down faster, you will need to eat less and workout much more. Bottom line: 1,050 to 1,200 calories and one hour or so of physical workout a day (but do not dip below this calorie amount for safety's reason). On this type of program, you will probably shed 3-5 pounds the initial week, or more if you weigh over two hundred and fifty pounds.
"Dieters who keep to the strategy may lose two pounds from diet and 1 pound via physical exercise every week, and even more should they have more to shed, since the more fat you need to lose, the faster it comes off," claims Bosworth.
You could possibly shed much more weight to begin with should you limit salt and starches.
"When you decrease sodium and minimize starches, you reduce body fluids and fluid storage, which can bring about around 5 pounds of fluid reduction when you get started," explains Bosworth.
Diet programs for Quick Weight Loss
With regards to weight loss, calories count the most, claims Bosworth. He advises lowering to a daily level of 7 calories for each pound of one's present body weight (which for any 200-pound person, for instance, would be 1,400 calories), however no less than 1,050 calories/day (the minimum level which can be done properly at home). Dietitians more typically advise 1,200 calories as a daily minimum.
Bosworth recommends a diet regime that minimizes starchy foods, (even healthy whole grains ought to be controlled), extra sugar, and animal fat from various meats and dairy products. In regards to quick weight loss, people should eat primarily fruits, veggies, egg whites, soy products, skin-free poultry breasts, fish, shellfish, nonfat dairy products, and 95% lean meat.
He notes that we now have alternative methods to manage calories, for example decreasing overall body fat, however feels that is often more challenging than his suggested weight loss program.
Various other professionals interviewed by WebMD recommended tactics including increased daily water consumption, eating a good amount of protein, and maintaining a food record.
"Eat adequate protein and disperse it evenly via your meals to reduce muscle tissue reduction and maximize weight loss," affirms Richards, author of the Burn the Fat Feed the Muscle PDF diet who additionally recommends clients to trade away carbs for vegetables.
Eat a good amount of low-calorie vegetables to make you feel full.
Drink plenty of water so you do not confuse hunger with thirst.
Clear the house of alluring foods.
Stay busy to prevent eating out of dreariness.
Eat only from the plate, whilst seated at a table.
Always consume three meals and one snack daily -- no skipping meals.
Weighing your self daily and tracking the foods you eat can also help you keep focused, consultants say.
"Even if you write it down on a napkin and end up tossing it away, the act of scribbling it down is about staying accountable to yourself, and it is a very effective habit for weight loss," says Bosworth.
Although it will not actually help you lose weight, Bosworth states that eating fennel seeds, ginger, parsley, peppermint, pineapple, and yogurt with honey one to three days before the big event will help you de-bloat and keep your tummy feeling flatter.
Exercising for Fast Weight Loss
Even if you are currently exercising, you will need to kick it up a notch if your aim is rapid weight loss, says Richards. A report published in the Archives of Internal Medicine indicated that slimming down requires close to an hour each day of moderate exercise.
That fits in with Bosworth's advice of seven hours each week of cardio workouts leading up to your big event.
"Cardio burns the most calories, so it is suitable for fast weight loss, however afterwards you should include a few hours a week of strength training," he says. To burn the most body fat, try to break a sweat after your warm-up and keep perspiring for the entire hour or so, says Bosworth.
Almost everyone can accomplish an hour each day, but the vigorousness of your workout is determined by your current condition of fitness. Experts suggest gradually escalating exercise intensity to avoid injuries.
When you are unable to do cardio exercise, Richards recommends performing strength training at least twice weekly, concentrating on all your main muscle groups, and fitting in at least 15,000 steps each day (get a pedometer to keep count).
Richards also suggests doubling up on your exercise routine: "Do a morning and also evening workout, and if you don't have time to do two each day, expend more calories in the workouts you are currently doing."
An alternative is to integrate interval training. The new program by Richards, from her website www.burnthefatfeedthemusclepdf.com, encourages adding high-intensity intervals to workout routines to burn more calories in less time.
"Interval training permits people to work harder without having to commit the entire time at a higher level, and after a certain time, the more you do it, the easier it becomes to lose more calories," claims Richards.
Fad Diets and Crash Diets
Many people don't have the time to do the arduous amount of physical exercise required to lose weight quickly, and so they start considering fad diets. But keep in mind that if the diet plan seems too good to be true, it probably is. So therefore steer clear of plans that promote detoxification tablets, laxatives, fasting, or potions, and any that advertise weight loss faster than 2-3 pounds per week.
The truth is, according to www.burnthefatfeedthemusclepdf.com, that cutting calorie consumption below 1,050-1,200 daily is disadvantageous, because you need to have strong muscles to be able to workout effectively.
"When you eat too few calories you lose fat but also precious muscle, which is the worst thing you could do because it slows your metabolism and makes it more difficult to raise exercise intensity or timeframe," claims Bosworth.
And how about over-the-counter (OTC) slimming capsules? Except for the OTC version of Alli, most respected experts do not recommend them.
"Diet pills are either ineffective or extremely unsafe, and not encouraged," states Bosworth.
The bottom line? Weight loss experts agree that any rapid weight loss diet plan should be the same as a long-term, tolerable plan -- rather than a fad diet. And fasting or cutting calories under 1,050-1,200 is not suitable for the long term if you are not under a physician's care.