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Quick Weight Loss Diets – Facts and Fallacies
Fast weight loss diets have been around forever and always seem popular, but do they really work? Many of the fast “fad” diets can help with temporary weight loss, but it usually returns eventually. It’s common for dieters to seek out the holy grail of diets, one that can make you lose weight fast, then keep it off.
Fad or binge diets will always be with us, and for a few reasons you might be able to rationalize their use, for a variety of reasons: Temporary weight loss to “get into that suit or tuxedo for the one event” like a wedding or reunion, then it’s okay to go back to looking normal. One of the problems with these weight loss and diet plans is that many of them are simply unhealthy and can put you at greater health risk than being overweight.
There are no miracles when it comes to losing weight, but you can take positive steps to lose weight that will help speed things up without resorting to one of these fad diets or simply starving yourself. Here are some ways you can go ahead and lose weight;
Eat the right foods to speed up your metabolism
If you’ve been on a crash diet over the years, your metabolism could be up to 30% slower than normal. To get back to normal, you need to eat enough calories to meet your basal metabolic rate (BMR). You can search BMR Calculator online and get the numbers you need. Everyone is different. You’ll need to enter your height, weight, age, and gender to get a number. For example, a 60-year-old male at 200 lbs. who is 5′ 7″ tall has a BMR of about 1750 calories, while a 20-year-old male of the same size has a BMR over 2000.
BMR is the number of calories needed to get through the day, given “normal” activities. If you have a physically demanding job or a big exercise routine, you’ll need more, and if you sit at a desk all day, you’ll need less. When trying to reach your BMR, it’s best to stick to healthier foods like lean proteins, whole grains, nuts, fruits, and vegetables.
You will probably have some initial weight gain, but don’t let that scare you. First you need to get your body back to normal operating levels and repair itself. After you’ve been at your BMR for a couple of weeks to a month or so eating the appropriate level of calories, your metabolism will speed up and the pounds will start to drop.
Once your metabolism is back up to speed, you can easily lose a pound a week with a balanced diet, or two pounds a week if you add an exercise program. This is safe and sustainable and you will never starve again.
Exercise to boost weight loss.
You’ll rarely find exercise mentioned with fast weight loss and a fad diet, mainly because exercise is work and they’re trying to push your “easy” button. Most quick weight loss diets and diet plans drastically reduce your calorie intake, which can lead to rapid initial weight loss, but it stalls your metabolism and the weight will return as soon as you eat normally again. Also, most quick weight loss diets don’t provide the same health benefits of a balanced diet and exercise.
With all the various exercise routines out there, at least the experts agree on one thing: The best exercise routines include a balance of cardio and strength training. Cardio helps exercise and strengthen the heart and circulatory system, while strength training tends to build lean muscle mass. Everyone agrees that lean muscle mass is heavier than fat, so a physically fit person will look lean and lean compared to a fat guy of the same weight and height. Regular exercise will also help you feel better, leading to many other positive benefits. If you have a lot of stress in your life, you should also consider yoga for stretching and relaxation.
Once you’re on a regimen, if you do three to five hours a week of cardio exercise and one to two hours a week of strength training, you’ll see significant changes in your body shape and fitness level.
The health benefits of exercise are well known and include a better mood and better sleep, not to mention a stronger, leaner body. Exercise also protects your heart and wards off metabolic disorders like type 2 diabetes. Quick weight loss diets can’t touch on any of these benefits.
Exercise doesn’t have to be the “sad gym workout” kind of program that many people tend to use. It can be found almost everywhere. Gardening or home improvement projects, playing with the kids in the park, swimming, dancing, or participating in community sports are all ways to get proper exercise without spending all your time at the gym. I’m sure you can think of many others that not only provide good exercise, but are fun too!
Avoid starvation diets
The news and pulp magazines are filled with reports of celebrities who have been drinking nothing but [fill in your favorite fad food of the week here] lose weight quickly for a role. What we don’t hear about are the consequences: rebound weight gain as soon as they’re done with their diet and increased difficulty losing weight afterwards due to a mess with their metabolism.
Beware of any quick weight loss plan that talks about “water retention” as if it’s a bad thing. Your body NEEDS water and the sad fact is that most Americans are close to dehydration anyway due to unbalanced diets and other excesses. Most of us are so close that even just a couple of days without a normal water intake can land us in the hospital. (I know this from personal experience, having collapsed from dehydration because my throat hurt so much that I only avoided drinking and eating normally for a couple of days. This is one hospital stay I really won’t repeat.) Most of these fads and fast weight loss diets are extremely stressful on your body. They are simply not worth the health risk. At best, you’ll end up tired, hungry, grumpy, dehydrated, and heavier than before. Worst-case scenario, you could seriously damage your metabolism, making it impossible to lose weight later, even when eating very few calories.
Set reasonable expectations
Don’t set yourself up for failure. Choose a reasonable weight goal for your body type and height. Trying to reduce your weight to that of an anorexic-looking boy-girl model isn’t reasonable unless you have twigs for bones and are concerned with a short, miserable life from all the damage done to your body. your body from fast loss diets and related problems.
In summary, the fact is that fast weight loss diets can work, but they are only temporary and many are clearly dangerous to your continued well-being. The mistake is that they can give you what you want, beyond a very brief moment while you are in their miserable rut.
Only a sensible plan that includes maintaining a healthy weight while keeping your body healthy will get you where you should be. Feed your body a well-balanced diet, move often, stay hydrated and it will be working at its peak for you, for a long time to come.
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