4 Quick Ways To Lose Weight4 Quick Ways To Lose Weight
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How would you like to drop ten pounds?
Anyone can do it. You do need discipline and motivation to lose
weight.
But losing weight fast?
How much time have you got?
1 month? 7 days?
Before I begin, I would like to warn you that if you lose
weight fast, you are likely to regain back the weight you lost.
Do it wisely with a permanent change in your lifestyle to keep
that weight off. Go for inch loss first by toning your body.
Actual weight loss comes later. Muscle is heavier than fat but
muscle burns far more calories. I'll elaborate on this later.
Back to the fast ways to lose weight
Here are the most popular options.
1. Crash diets
Crash dieting can let you shed those pounds, at the expense of
your health. Once you eat normally, you will regain what you
lost and more. When you fast, or when you go on a crash diet,
you might lose weight rapidly at first, then your body adjusts,
trying to conserve calories just to survive.
Imagine the days of the cavemen. Sometimes, the hunter is
successful and returns with food for the familiy. Other times,
he returns empty-handed. Our bodies are adaptable. That is how
our ancestors survived. When food was plentiful, they ate to
their fill. Their bodies stored the food in the form of fat.
When food was scarce, they had little, at times nothing to eat,
the body could depend on the stores of fat for the necessary
energy for survival. Hence when food is available, the body
stores what it can for the bad time.
Back to modern day. The first crash diet might seem wildly
successful, with the pounds falling off rapidly. Then you reach
your target weight and stop dieting. You bloat up and the weight
piles on even more easily. Well, congratulations. You tricked
your body into going into starvation mode, slowing down your
metabolism. Now that you are finally, eating, your body is
storing what it can in case of a famine.
Now you diet again. That drastic diet you tried doesn't seem
effective. After cutting even more calories, you manage to shed
the offending pounds. Satisfied, you take a break from the diet
and all your hard work is wasted. The pounds return with a
vengeance. Looks like your body is becoming very adept at
holding on to the much needed energy stores in case of a famine.
You crash diet again. This time, your hair falls, the pounds
seem even harder to lose. You are depriving your body of the
nourishment it needs and that shows in your brittle hair, nails
and dull skin.
Basically, although crash diets seem effective at first, they
are a bad idea in the long run.
2. fasting to lose weight
People do fast for religious reasons. Muslims fast for an
entire month in a year, eating lightly only before sunrise and
after sunset. In between, for that fasting month, the devout
muslims would train their discipline by not eating or drinking
anything.
I've seen a Muslim friend slim down each year after that
fasting month, wearing dresses that show off her slimmer figure
after that. So how about fasting to lose weight?
Personally, I have not tried it. I have a problem with
gastritis and for me, skipping a meal can lead to a gastric
attack. Once you have gastric problems, they are pretty hard to
get rid of, so if you do want to fast, check with a doctor first
to see if you can do it safely in the first place.
My concern about fasting as a way to lose weight fast is the
same as my concern for crash diets. Would you end up slowing
your metabolic rate the way you might with on and off crash
dieting?
3. Endurance sports
Did you notice how lean marathon runners are? How about those
who engage in endurance sports.
I actually did go for a day trip cycling to a beach with a
group of friends. 3 and a half hours cycling up and down hill
with hardly any breaks to get there. The next day, another 3 and
a half hours to get back. All of us lost some weight on that
trip.
A friend of mine had a dynamite figure even though she had 3
kids. She was training for a marathon and it showed in her
figure. Lean where it mattered. She showed off her figure in
gorgeous dresses and looked better than most women ten years
younger than she was.
I doubt if you can lose weight that fast, like in a week, by
picking up an endurance sport but over the weeks, training for a
marathon, or cycling as long as you can to explore your
surroundings, or for day trips would go a long way in losing
weight.
You would need to pick up speed first. Training for half an
hour a day, before you increase your time to an hour or longer
if necessary.
4. Strength training
Muscle burns far more calories flab. Basically, if you work out
and tone your body, you boost your metabolic rate. Yes, you burn
calories when you workout, but even after the workout, your body
would continue to burn more calories at rest than if you had
been lazing around all the time.
Incorporating strength training might not bring down the
numbers on the scale. Muscle weighs more than fat, so you might
even end up heavier.
Instead, you would see inch loss, which translates to a slimmer
figure. On a guy, bulking up is far more positive effect than
just reducing the fat.
4. Diet and exercise plan
The best way to lose weight and keep it off is to incorporate
both a healthy diet and a daily exercise plan you follow for the
rest of your life.
You will have to fit the daily exercise into your lifestyle.
Something that incorporates strength training to boost your
metabolism and tone your body with aerobic exercise to burn
calories all around. Maybe get a set of weights you can use for
strength training at home and an aerobics video for the aerobics
part of it. Or a pair of running shoes for a daily run. Then get
a diary specially to write down what you eat and drink each day,
totaling up your calorie count per day. Use that to monitor your
diet. Substitute unhealthy foods with healthier substitutes.
Grill food instead of frying it. Take fruits instead of sweets.
Drink water instead of sodas. You know the drill.
If you want to lost weight quickly, or rather, reduce inches
quickly, incorporate crunches and abdominal exercises before you
go for a daily run. Do strength training exercises to boost your
metabolic rate and aerobic exercises to burn calories more
rapidly. Eat a healthy diet focusing on more fruit and veggies,
less carbohydrates and enough protein to get you through the
day. Cut down on junk food and watch your drinks. A glass of
coke could contain 200 calories. Now how hard do you have to
work out to burn those calories. It is easier to keep them off
by not taking unnecessary calories than to burn them off.
Personally, I would vouch for Billy Blanks workouts for fast
inch loss. If you really follow that plan, in one week, you can
measure the difference in your waist with a tape measure. The
workouts are demanding but effective. They also have a decent
meal plan which if you follow strictly, can help you shed the
inches quickly. There are many other weight loss plans in the
market. The ones that focus both on exercise and a healthy meal
plan are your best bet.
About the Author
By Janice Tham
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