Dieting For Fast Weight Loss
Labels:
diet,
weight loss
There are many diets for weight loss but to really lose the weight fast, you need to dedicate yourself to a strict but safe and healthy diet while maintaining a regular fitness routine. The following outlines a simple three step plan to dieting for fast weight loss.
The first step to your program is to either reduce or eliminate fatty foods from your diet such as pizza, hot dogs and nachos just to name a few. Ideally you want to aim for your fat consumption to be around 10 percent of your total caloric intake. For example if you're goal is to consume 1,500 calories per day you will use the simple formula of Calories = fat/9 or 1500 multiplied by 10 percent and then divided by 9 equals 16 grams of fat. As a guide, the average intake to lose fat for men is 2,400 - 2,500 calories and 1,500 – 1,600 for women. You'll also want to eliminate regular sodas and minimize your alcohol consumption to no more than one twelve ounce drink per night.
Meal frequency is the key to a successful diet for fast weight loss. Ideally you should try to eat five to six times per day. This doesn't mean eat five or six full course meals but rather have your three main meals of breakfast, lunch and dinner with light snacks in between like string cheese, a pudding cup or a granola bar. For your meals a good menu to follow would be oatmeal or whole grain cereal for breakfast, a Lean Cuisine or maybe a sandwich made of whole wheat bread, lean meat like sliced turkey, chicken breast or tuna with light mayonnaise or mustard. If you follow a similar meal plan during the day you can probably have most any food of choice for dinner. However, this doesn't mean you can have a double cheeseburger and a large order or fries. You need to practice portion control or otherwise you will end up defeating your efforts for the day and make no progress.
Last but not least is to develop a fitness routine to compliment your diet for fast weight loss. You can do something simple like bodyweight exercises such as push ups, pull ups and sit ups to start with and maybe work into a more advanced routine as time progresses. You also want to include some sort of cardiovascular activity into your fitness routine to maximize your results. This can be anything from walking to jogging around the neighborhood or buying a treadmill or elliptical machine to use inside.
A well balanced meal plan along with a consistent fitness routine will definitely prove to be effective in your efforts to diet for fast weight loss. The main ingredient that will result in success is to be consistent with your program until you reach your desired goal. One important thing to consider is that you might want to break your goal into smaller goals to avoid getting discouraged on your path to weight loss. This is especially important if you have more than say fifteen to twenty pounds to lose. Set your goals in increments of five pounds and reward yourself with a treat each time you reach your goal. Be consistent and stay positive and you should start seeing results before you know it.
Preparing a Workout Routine
With the obesity rate at over 50% in America today, we are on the verge of an epidemic that will reach massive proportions. People are eating more and exercising less. We should all make efforts to prepare a workout routine to go along with a healthy diet. In this day of hectic schedules and fast food, it's imperative we make every effort to do all we can to maintain a healthy lifestyle.
Studies have shown that taking steps to prepare a workout routine which includes weight lifting and cardiovascular exercise will have a positive result on your over health. Of course, a healthy diet is an absolute must if you are to achieve the results you want. The first step is to establish a gradual routine that will allow your body adjust to exercise. This is especially critical if you haven't worked out in a while or have never worked out at all.
It's best in my opinion to prepare a full body workout routine to perform 3 days per week. Basically you will perform one exercise for each major muscle group. The concept of working out every other day is to allow your muscles an opportunity to rest and recover from the strain of weight lifting.
Following are some basic exercises to begin with as you prepare a workout routine:
You will start with performing 3 sets of 10 and rest 45 second to 1 minute between each set. Do not try to over extend yourself by trying to lift too much weight. You should begin with a weight you can comfortably complete your routine with. Over time you will progressively increase the weight as you become stronger and build more endurance.
As I mentioned earlier, the workout routine you prepare should include some form of cardiovascular exercise. If you don't have access to a treadmill, bike or elliptical machine you can always go for a walk or jog (if you can handle it). You should start by performing cardio on your off days. That way you're not putting too much strain on your body.
Don't expect too much when you try to start or increase your physical activity. Success often leads to more success, but unattainable goals will lead to frustration. Start slow and set realistic goals for yourself as you prepare a workout routine. For example, unless you are already very active, don’t set your new goal as 1 hour of vigorous exercise every day. Instead consider starting with activities such as a brisk walk for 10-15 minutes several days a week. By conquering smaller goals first, you are more likely to continue.
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