Quick weight loss is the goal of so many of us. But is it realistic to expect to achieve this either in the long term or the short term? The answer is an emphatic YES! but only by following some strict but achievable guidelines.
Firstly lets define quick weight loss. How much do you have to lose? How long did you spend putting on these extra pounds? How soon do you want to lose it? Weight loss of 2 " 5 pounds a week is quite achievable and this is the range you should consider to be quick. When diets promise weight loss of more than this you can be sure you will be losing more water than fat, and that water will return quickly to your weight. You need to lose fat, not water. How do you do it?
One key rule is that food is your friend. You cant succeed on a very low calorie diet or a very limited range of food, unless you happen to be a rabbit or a squirrel. Food is actually your best friend in achieving quick weight loss. Most likely the diet you have followed up to now is high in sugars, processed carbohydrates and low in protein, fiber, vitamins and minerals. It made you fat, and the right diet will guide you back to a healthy weight.
When I started looking for a good weight loss program I looked for one that allowed me to eat my fill and not starve. Extreme diets that starve you set you up for failure. Your body knows you cant survive on such low food intake so it goes into survival mode and slows down you metabolism to protect you for the famine your body is suffering. This stops any possibility of weight loss, quick or otherwise.
A quick weight loss program also ensures a balance of proteins, fats and carbohydrates with plenty of fiber and essential nutrients. Proteins help your body kickstart your metabolism and are the building blocks of muscle. By contrast empty calories found in processed carbohydrates such as sugars are the building blocks of fat. No one ever got fat eating protein and fats. We all got fat eating tons of carbohydrates.
Sugar consumption is the USA reached 158 pounds of sugar per person per year in 1999. This compares with 70 pounds in 1973 and less and less as we go back in history. Its no coincidence that the massive increase in sugar intake has corresponded to an increase in diabetes and heart disease. All carbohydrates have the potential to increase your body fat levels and the more processed the sugars, the less fiber is present and the greater the insulin response of the body to them.
A quick weight loss program will also include a staged exercise program that will start where you are and build up from there. Exercise is a vital part of any weight loss program because it builds muscle which in turn burns more fat which builds more muscle . See how it works? Unless you exercise you will never achieve any sort of weight loss and no matter how obese you may have grown, there is some exercise you can undertake, no matter how small. If you have been very sedentary for a long time, you have to start with baby steps and build up from there. Get medical advice first if you are concerned but do something! The sooner you start the sooner you will achieve your goals.
Finally I like to recommend a weight loss program that includes a meal planner. This simplifies your task of losing weight because your weekly meals are planned for you and your shopping is made easy. The programs I recommend in my personal details include a meal planner and they work well from personal experience. Your goal might be quick weight loss and certainly losing up to 5 pounds a week qualifies for that description. If you have to lose 60 pounds understand that this will take 10 " 15 weeks depending on how dedicated you are and how much you have to change your lifestyle. You didnt get fat overnight. You wont get thin overnight either. I know I didnt but I did get slimmer week by week.
Remember that your goal should also be a healthy and sustainable lifestyle and all the good stuff will flow from that decision. Our society thrives on instant gratification but if you are going to succeed you must rise above that to set yourself achievable goals in reasonable time frames. The only place instant results happen is in cartoons and our lives are much more serious than that. You can achieve long term sustainable weight loss with sensible eating, exercise and a healthy frame of mind. The tools are in your hand. Only you can create your future. So go out and create it and make it a great one!
Firstly lets define quick weight loss. How much do you have to lose? How long did you spend putting on these extra pounds? How soon do you want to lose it? Weight loss of 2 " 5 pounds a week is quite achievable and this is the range you should consider to be quick. When diets promise weight loss of more than this you can be sure you will be losing more water than fat, and that water will return quickly to your weight. You need to lose fat, not water. How do you do it?
One key rule is that food is your friend. You cant succeed on a very low calorie diet or a very limited range of food, unless you happen to be a rabbit or a squirrel. Food is actually your best friend in achieving quick weight loss. Most likely the diet you have followed up to now is high in sugars, processed carbohydrates and low in protein, fiber, vitamins and minerals. It made you fat, and the right diet will guide you back to a healthy weight.
When I started looking for a good weight loss program I looked for one that allowed me to eat my fill and not starve. Extreme diets that starve you set you up for failure. Your body knows you cant survive on such low food intake so it goes into survival mode and slows down you metabolism to protect you for the famine your body is suffering. This stops any possibility of weight loss, quick or otherwise.
A quick weight loss program also ensures a balance of proteins, fats and carbohydrates with plenty of fiber and essential nutrients. Proteins help your body kickstart your metabolism and are the building blocks of muscle. By contrast empty calories found in processed carbohydrates such as sugars are the building blocks of fat. No one ever got fat eating protein and fats. We all got fat eating tons of carbohydrates.
Sugar consumption is the USA reached 158 pounds of sugar per person per year in 1999. This compares with 70 pounds in 1973 and less and less as we go back in history. Its no coincidence that the massive increase in sugar intake has corresponded to an increase in diabetes and heart disease. All carbohydrates have the potential to increase your body fat levels and the more processed the sugars, the less fiber is present and the greater the insulin response of the body to them.
A quick weight loss program will also include a staged exercise program that will start where you are and build up from there. Exercise is a vital part of any weight loss program because it builds muscle which in turn burns more fat which builds more muscle . See how it works? Unless you exercise you will never achieve any sort of weight loss and no matter how obese you may have grown, there is some exercise you can undertake, no matter how small. If you have been very sedentary for a long time, you have to start with baby steps and build up from there. Get medical advice first if you are concerned but do something! The sooner you start the sooner you will achieve your goals.
Finally I like to recommend a weight loss program that includes a meal planner. This simplifies your task of losing weight because your weekly meals are planned for you and your shopping is made easy. The programs I recommend in my personal details include a meal planner and they work well from personal experience. Your goal might be quick weight loss and certainly losing up to 5 pounds a week qualifies for that description. If you have to lose 60 pounds understand that this will take 10 " 15 weeks depending on how dedicated you are and how much you have to change your lifestyle. You didnt get fat overnight. You wont get thin overnight either. I know I didnt but I did get slimmer week by week.
Remember that your goal should also be a healthy and sustainable lifestyle and all the good stuff will flow from that decision. Our society thrives on instant gratification but if you are going to succeed you must rise above that to set yourself achievable goals in reasonable time frames. The only place instant results happen is in cartoons and our lives are much more serious than that. You can achieve long term sustainable weight loss with sensible eating, exercise and a healthy frame of mind. The tools are in your hand. Only you can create your future. So go out and create it and make it a great one!
About the Author:
Lyle Neander has compiled the best three weight loss programs on the Web and taken all the hard work out of searching for a program you can trust. He also provides a FREE download site where you can gather reports that will help you with fastweight loss. For Lyle's comparison site it is an easy matter of going to his home page compare programs.
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