Crash diets don’t work. They’re temporary at best and dangerous at worst. As tempting as it may seem to drop a few pounds over a weekend to squeeze into a dress or firm up for a bikini, these fad diets are usually destined to disappoint you. Fortunately, there are ways to safely drop weight quickly, and engaging in some of these behaviours can help you launch a long-term diet or achieve a short-term goal.
1. Plan It
You need to be realistic about your weight loss goals so that you can begin your weight loss efforts early enough to succeed. You can only drop a few pounds a week, so waiting until a week before your wedding or any other event to slim down 10 pounds is unrealistic.
2. Limit It
Weight loss happens when you eat fewer calories than you use. You can speed up the process by decreasing your calorie intake substantially, but be careful not to drop it too low. If you eat under 1,200 calories, your body will go into starvation mode and weight loss becomes much more difficult.
3. Qualify It
Examine and identify the quality of each food you put in your mouth. For dramatic results, you’ll want to reduce the number of starches and fats you eat. When you do eat fats, be sure they are small amounts of healthy fats. Remember that every gram of fat has more than double the calories of every gram of carbohydrate or protein.
Focus on spreading your protein throughout your day so that you can ensure it’s fully balanced. You can curb hunger by eating a lot of fruits and vegetables; they have low calories and lots of fiber, which will help keep you full while providing much-needed nutrients.
4. Move It
You can’t make dramatic weight loss results occur without exercise. You should aim to lose weight through a combination of exercise and diet for the best results. Try to burn at least 500 calories through exercise each day. Not only will you burn calories, but you’ll also boost your metabolism, improve your mood and be more likely to stick to your regime.
5. Track It
Weighing yourself daily and charting the figures can help you see patterns emerging in your weight loss so that you can compensate early on. Keeping track of your weight also helps to hold you accountable so you’ll be more likely to stick with the plan.
Even following the above advice, it’s unlikely that you’ll lose more than three to five pounds per week. People with a lot of body fat may lose weight very quickly at first, but you shouldn’t count on it. Your best bet is to maintain a slow and sustainable weight loss regime; by treating weight loss as a lifestyle rather than a short-term diet, you’re more likely to lose the weight and keep it off.
Lose weight – Keep Great Health
Here are some more great ideas that you absolutely need to remember while you work at staying trim and keeping healthy.
- Increase the consumption of complex carbohydrates like whole wheat, jowar (Sorghum), and bajra (Pearl millet).
- Restrict the use of refined products such as maida on a regular basis.
- Restrict cholesterol-rich foods. Reduce your sugar consumption.
- Eat lots of raw fruits and vegetables in every meal, so you get your quota of vitamins, minerals, and fibre.
- Limit your salt intake – try using herbs and spices to complement the zing of salt.
- Avoid processed foods – eat more fresh and natural foods instead.
- Eat a little at a time.
- Don’t skip meals and eat at regular intervals.
- Drink plenty (6-8 glasses) of water. Exercise regularly.
- Walk at least for 20-40 minutes every day.