If you want to lose weight fast you want to make sure you do it in a healthy way so your body can adjust and you don’t create physical problems on your body’s system. Skip the fad diets as their results will not last and do not provide enough healthy foods to keep you up and running through the day. There are many healthier options available that include safely losing three pounds a week at home, and they include good foods and exercise. You will be able to lose about one to two pounds a week just by burning 500 more calories a day than you eat. A big factor in this diet is to eat less and exercise more so you are able to burn those calories away. Looking at a calorie intake of about 1,050 to 1,200 a day and with an exercise program lasting for about one hour, you should have a weight loss at about three to five pounds in the first week.
If your weight right now is over 250 pounds, do not go any lower on the calorie intake as this could cause serious health risks. When salts and starches are limited from your diet you will see an initial weight loss which is a result of fluid and does not necessarily count on fat loss. These two products cause your body to retain fluids and when you restrict them you are no longer retaining fluids, thus there is a weight loss from less fluids in the body. This can show up to five pounds of weight loss when you first begin the limiting.
A fast weight loss diet should minimize starches, animal fat that comes from meat and dairy, and foods with added sugar. Your focus should be on vegetables, fruits, skinless chicken or other poultry breasts, the white from eggs, shellfish, fish, nonfat dairy foods and meat that is at least 95% lean. When you eat these foods keep in mind:
- Vegetables will help to make you feel full.
- Drink a lot of water as it will curb your appetite.
- Don’t buy or have tempting foods in your home.
- Find some new activities that will keep you busy and thinking less about eating.
- Do not open the refrigerator and eat something that looks good. Always fix a plate and sit down to eat.
- Eat all three meals a day- do not skip meals.
A great way to keep track of what you are eating in a day is to keep a journal. This is also a good way to see your calorie intake for each day. This is a good tool and makes you accountable for what you are consuming in a day’s time. With the journal you can also keep track of your emotions and how your diet is affecting your overall mood each day. You may find certain foods are more agreeable to you and that perhaps some foods are just not curbing your appetite and making you more likely to binge.
Healthy Foods To Lose Weight
Nutritional foods are what you want to include in your diet when you are trying to lose weight fast. You want foods that will increase the overall health of your body and sustain your energy levels. Here is a list of foods that not only help you lose weight, but will also improve eyesight, help your bones to stay strong and prevent chronic diseases:
- Black Beans – A cup of black beans contains 15 grams of protein and does not have any saturated fat.
- Oats – Half of a cup of oats contains 4.6 grams of resistant starch which is a healthy carb you need to boost metabolism and help burn fat.
- Avocados – These contain a compound called, Oleic acid that can trigger your body to quiet its hunger. By eating a half or even a quarter avocado a day and you will see your belly fat begin to melt away. Avocados are also full of fiber and protein.
- Salmon – This is a great source of lean protein and is full of MUFA (monounsaturated fatty acids, plant-based fats that are in some of the best tasting foods- nuts, seeds, oils, olives, avocado and dark chocolate. Fats that enhance heart health and protect you from chronic disease)
- Blueberries – A one cup serving will contain 80 calories however, it will help you feel fuller with four grams of fiber.
- Broccoli – This can be eaten either raw or cooked and is well known for its cancer prevention powers. The broccoli serving only contains around 30 calories and is also known to prevent weight problems.
- Brown rice – Is fiber packed alternate to white rice. A half cup serving of brown rice contains only 1.7 grams of resistant starch, which is the healthy carb to boost metabolism and burn fat. Brown rice is a low energy, density food. It is heavy and filling without adding a lot of calories.
- Pears – Just one pear has 15% of recommended amount of fiber. The peeling is where the fiber content comes from, so do not peel before eating.
- Wine – Grape skin contains antioxidants that stop fat storage. Drinking wine in moderation can narrow your waist and decrease belly fat. A glass of wine has been known to boost your calorie burn for a good 90 minutes.
- Grapefruit – Eating half of a grapefruit before each meal can help you lose up to one pound a week. Grapefruit contains a compound that can lower insulin, a fat storage hormone and help you lose weight. It has a good source of protein and with its high water content, it can fill you up so you eat less.
- Kidney beans – This is just one variety of beans that contains proteins and fiber. These beans are also rich is resistant starch, with only a half cup serving providing nearly two grams of the slimming carb.
- Almonds – The almond can help you shed pounds as they are rich in healthy fats that help your body slim down.
- Green tea – This tea will hydrate you like water. so it helps to fill you up and shed pounds. There are antioxidants in green tea to help your body burn fat and calories. Studies show drinking five cups a day of the green tea can help you lose twice as much weight that settles in your middle section.
- Lentils – These are a great source of satiating protein and fiber. A half cup serving contains 3.4 grams of resistant starch to help boost metabolism and burn fat.
- Bananas – These are known to be a slimming fruit. Eating a slightly green, medium sized banana can fill up and boost metabolism. The slightly green banana contains 12.5 resistant starch and even a ripe banana ranks high on this starch with five grams.
- Eggs – Even though there is a lot of information stating eggs are not good for a regular diet, the fact is they are loaded with protein and can curb your appetite.
- Dark chocolate – Eating small amounts of dark chocolate can slow down digestion allowing your body to feel fuller longer and cause you to eat less. This chocolate is also full of MUFAs and studies show eating a diet with high MUFA can increase your metabolism and burn calories and fat.
- Oranges – An orange only contains about 59 calories and a lot of fiber. This fruit ranks at number 38 on filling foods that will decrease your appetite and have you eating less.
- Potatoes – These are high in carbs and are three times as filling as a slice of bread. The potato is full of resistant starch to help your body burn fat.
- Pine nuts – These nuts are full of heart-healthy fatty acids. They are great for satisfying hunger hormones and help to burn belly fat. There are only about 95 calories in 80 nuts.
- White beans – The white bean is packed with fiber and contain about four grams of resistant starch.
- Cheese- goat cheese and feta contain a fatty acid that will help make you feel full and eat less. It is best if cheese is obtained from “grass-fed” animals as it will then contain a higher percentage of the fatty acid.
- Low fat milk – Milk contains the same fatty acid needed to keep you feeling full. Milk also contains calcium that may help in burning fat and calories.
- Garbanzo beans – These are also called, chickpeas and contain about two grams of resistant starch for each half cup serving. They are also a great source of fiber, healthy fats and protein.
- Pearl barley – This is a starchy food that is great as a side dish. The barley contains about two grams of resistant starch in each half cup serving.
- Quinoa – This is a whole grain hunger fighting protein. It will keep you feeling fuller and eating less.
- Plantains – A half cup serving of plantains contain about three grams of resistant starch to help boost your metabolism and burn fat.
Exercise is Necessary to Lose Weight Fast.
To lose weight fast it is necessary to exercise and cardio is the fastest way to burn calories. To continue a weekly regime of cardio you will also need to include some strength training as well. The best way to burn fat is to break a sweat after warming up and to keep sweating for an hour’s worth of work out time. You don’t need to start out with rigorous workouts, doing brisk walking will also help you start shedding pounds. It is best to start with basic body weight exercises that put less strain on your body. This will allow for your body to learn proper form and put less strain on it. After you have mastered this phase you can move on to more rigorous work-outs.
Workouts should be done two to five times a week and you should complete two sets of each of the following:
- Endurance building cardio – This will start you on the road to developing endurance which is critical to weight loss. It will slowly introduce your joints to impact so your risk of getting injured is less. For two days a week, for about 30 to 45 minutes do some walking, use an elliptical, hike, bike, swim or any physical activity to keep you going for about a half hour.
- Body weight squats – Stand with your feet shoulder width apart and arms stretched out straight in front of you at shoulder level. Keep your chest up as you lower your body as far as you can by pushing your hips back and bending your knees. Slowly push yourself back to a starting position.
- Push up – Lie on the floor with your hands under your shoulders and legs extended behind you. Keep your back flat as you lower your chest to the floor and push back up again.
- Bent over row with L raise – Begin by bending at the hips and lowering your torso as your arms hang from your shoulders. This is considered the “starting position” and from here you will squeeze your shoulder blades together as you raise your arms out to the side to shoulder height and bend elbows to about 90 degrees. Do not move your elbows as you rotate your forearms forward as far as you can. To return to start, reverse the moves.
- Plank – From a “push up” position, bend your elbows and put your weight on your forearms. Your body should be in a straight line from your shoulders to your ankles. Hold your core as if you were preparing to be hit in the stomach. Hold this position for about 30 seconds and release muscles.
- Curtsy lunge – Stand with your feet about hip width apart and your hands on your hips. Your chest and eyes should be positioned up and your shoulders squared. Cross the right leg behind your left and bend both knees as you lower your body so that your thigh is nearly parallel to the floor. Return to start and repeat by switching legs.
Checking with your physician before starting any exercise program is advised so you know that your body is ready for a workout. Don’t try to do too much too soon to prevent injury to your joints or body system. A good practice is to do interval training by completing brief bursts of high intensity and then a mellower pace and continue this pattern throughout your workout