You want to drop pounds, now. And you want to do it safely. But how?
First, keep in mind that many experts say it’s best to lose weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat.
Aim to lose 1-2 pounds per week, and avoid fad diets or products that make promises that sound too good to be true. It’s best to base your weight loss on changes you can stick with over time.
For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need. If you have had the extra fat for several years, it might take several months to lose it. Don’t expect a miracle. The biggest problem with losing weight too fast is that you will lose the 20 pounds alright, but you’ll still have the fat. If you lose the right way you will lose the fat and the weight won’t come back.
Make a Plan
You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.
But it’s not that simple, as many people can tell you from their own experience.
Your metabolism — how well your body turns calories into fuel — also matters. And if you cut too many calories, it’s bad for you. You slow down your metabolism, and that can make you fall short on some nutrients. Cutting nutrition will cut energy and that slows down all body functions including metabolism which is the way you burn fat.
There are many ways you can do this, without cutting calories too much. You could:
- The best way to make a difference in your calorie intake is to stop drinking calories.
- Read food labels to know how many calories are in each serving.
- Drink more water, so you’re not so hungry and to flush the toxins from your system.
Whatever method you use, you’ll need to favor good-for-you foods like vegetables, fruits, whole grains, and lean protein so you keep up good nutrition. Good nutrition will create more energy that will burn more body fat. Working with a dietitian is a good idea, so you make a plan that covers those needs.
And don’t forget in increase your activity. I choice walking for beginners. If you already do 20,000 steps a day you are ready to move up to a spin class or something that is more stressful.
Get Accountability and Support
Many apps can help you track your eating. Since you probably have your smart phone with you all the time, you can use it to keep up with your plan. Or keep a pen-and-paper food journal of what you ate and when. A food journal will help you correct mistakes you’re making with your diet.
You can tweet me with questions at #ray0369