Here’s the bad news for those who want to know how to lose weight fast: there are no overnight diet and exercise plans that will take off pounds you’ve been cultivating for years. That’s kind of the rub. That extra weight snuck up on you over time, but you want it off now. The first step in any workout plan or diet system is wrapping your mind around the concept of a lifestyle change and giving up any thoughts of only working out or dieting for the short-term. Your body was created to be active and to run on healthy fuel. Being inactive or, at best, inconsistent with your workout plan and not eating properly is what packed on the pounds in the first place. If you want to know how to lose weight fast, you have to change your mindset and your habits to accomplish healthy weight loss that takes off the pounds as quickly as possible.
The Best Diet Plan
Changing your eating habits is one technique for how to lose weight fast. Even when you resign yourself to the fact that diet plans don’t bring results in a day or two, you might be surprised when you seem to quickly lose weight after adjusting how and what you eat. You may go for a month or two with little or no weight loss at all and then — boom! One morning you’ll slip your jeans on and realize that you need to tighten your belt a few notches.
The best diet plan isn’t so much a menu that lists what you will eat for three meals a day over a month’s time. The diet system that is most effective is one that’s based on a set number of daily calories and consists of healthy food. The advice WebMD gives for how to lose weight fast is to burn 500 more calories than you consume each day in order to take off 1 to 2 pounds a week. That is a safe, healthy goal, and it will last. A diet plan that severely restricts your calories or one that has you eating only one type of food and cutting out others may have quick results, but you’ll typically gain back the weight you lost.
The example WebMD gives is one of roughly 1200 daily calories balanced with one hour of exercise per day, but that’s not a healthy caloric intake that applies to everyone. When you’re figuring how to lose weight fast, use the calculation outlined by Women’s Health Magazine to determine your personal caloric intake. Start by multiplying your current weight by 12 if you lead a sedentary lifestyle or by 15 if you participate in moderate to high-intensity activity most days. If you’re under 30 years old, the answer is the number of calories you need to maintain your current weight. Because metabolisms slow down with age, you should subtract 200 from the answer to get the number of calories you need to maintain if you’re over 30. To determine how many calories you should eat in a day for a healthy 1 to 2 pound weight loss per week, subtract 500 from your maintenance number.
As for the foods you eat that make up those calories, the best advice is to stick with lean meats, fresh fruits and vegetables, limit — but don’t eliminate — carbs and fat and avoid processed sugar. High-fiber foods, including fruits and veggies along with whole grains, will make you feel full and help you stick to the calories on your diet plan. If you really want to know how to lose weight fast, switch to skim milk and drink water instead of soda. Even diet sodas will work against your weight loss goals, so don’t justify “treating” yourself with a diet cola.
Trainers and dieticians tell those who want to know how to lose weight fast to eat like a king for breakfast, like a middle-class citizen at lunch and like a pauper for dinner. It’s good diet system advice for many reasons. First, it’s important to eat breakfast to get your metabolism going and break it out of the fasting, hold-onto-the-fat stage it slipped into during the night. Health.com says that eating breakfast will minimize cravings later in the day and, when you eat a lot of calories for breakfast, you have the rest of the day to work them off. Plus, eating minimal calories before bedtime gives your body less to store away for later.
The Best Workout Plan
Most people think aerobic exercise is the solution for to how to lose weight fast, but according to Bodybuilding.com, the best weight loss workout plan is a combination of weight training and cardio. Cardio is vital for getting your metabolism to burn fat, but your entire body will burn fat more efficiently even when you’re not working out if you build some muscle mass. Many women balk at weight training, saying that they don’t want to “bulk up.” However, because of their hormonal makeup, women are incapable of building massive muscle without an intense workout regimen and an incredibly strict diet.
You don’t have to lift super-heavy to build muscle for weight loss, just enough to provide resistance that will have you struggling to finish a set of 12 reps. If you breeze through 12 reps of any exercise without getting winded or breaking a sweat, you need more weight. If you can’t even make it to 10, then it’s OK to decrease the weight a little. As for how often you should work out to stay healthy and lose weight, the Centers for Disease Control and Prevention recommend 75 to 150 minutes of moderate to intense aerobic activity weekly along with participating in resistance training at least twice a week. Optimally, for weight loss, you should get three to four days of strength training each week.
The Best Weight Loss Plan
You can lose weight with a healthy diet plan. You can also lose weight with a workout plan. Putting the two together, though, results in weight loss magic. Weight loss systems that are a combination of diet and exercise plans are the answer for how to lose weight fast. You get the best of both worlds when your diet weight loss is augmented with a workout plan. Once your metabolism gets going and gets used to functioning with the number of calories you give it, you’ll start to quickly lose weight. Because you’re staying active with your workouts and feeding your system healthy foods, it will be the weight loss system that finally works and that lasts long-term.