What’s the absolute quickest way to lose weight while getting healthy at the same time?
Well, when you are looking for tips to lose weight quickly kind, it’s usually because you have a special event or really important occasion that you want to look your best for.
The truth is, if you put forth the time and effort, taking care of your body each and every day, you will be ready for that vacation, wedding, reunion or special event in no time at all.
Crash diets do work to some degree, but repeatedly following these types of “lose weight quick” programs time after time can be bad for your health, leading to both physical and mental burnout.
So in this article, we’ll take a look at some easy ways you can lose weight quickly, but in a manner that will help to promote health at the same time.
What’s Quickest Way To Lose Weight?
Let’s start off by stating the importance of losing weight in a manner that is altogether safe, effective and that is going to leave you in a healthier state than when you started.
Everyone wants to lose weight fast, but that’s not always the best approach.
If you are not overall healthier after you drop the weight then it’s just not worth it, no matter how many pounds you shed.
With that said, there are many fad diet programs out there that promise you a quick and easy way to lose weight, and THEY DO WORK.
However, at the end of these types of programs you will probably be left feeling tired, fatigued, burned out and not able to maintain the ultra-low calorie intake.
On top of that, most fad diets require you to eat the same meals over and over again each and every day, which you will definitely get tired of at the end, if you even make it that far.
And the sad part is, most people regain their weight after losing it on these types of diets, with some gaining even more weight than they lost, leaving them heavier than ever.
This is why, even if you are looking for the quickest way to lose weight, choosing a program that is both effective and healthy for you is so important.
With a healthy weight loss plan, you may drop down in size at a slower rate, but you will be able to lose the weight and keep the weight off for the long term a lot more easily.
What Are Your Basic Calorie Requirements?
Regardless of your age, weight and gender, your body needs a minimum number of calories per day to survive, with experts claiming that average number to be roughly around 1200, depending on the individual.
Eating fewer calories than what is required for maintenance for extended periods of time can trick your body into thinking it is starving.
Also referred to as starvation mode, at this point your metabolism will start to slow down in order to conserve energy for survival.
And then when you go back to eating your normal number of calories, your body won’t be able to keep up and burn them off as quickly as before, so the weight you just lost will come back even faster.
Let us note that following a diet that is too low in calories must not be confused with fasting.
Your body reacts in a different way when you are fasting that is beneficial to your health as well as your metabolism.
Beware of Dangerous Quick Alternatives
You must also beware of any quick weight loss alternatives out there too.
There are literally dozens and dozens of unhealthy weight loss methods on the market that promise miracles without any effort.
However, all of these fads can be unhealthy and potentially dangerous.
For example, prescription diet pills often include chemicals such Phentermine and Ephedrine that can be harmful to your body.
Some over the counter diet pills can also be pretty shady, containing different forms of diuretics that make you urinate so you only lose water weight, leading you to believe you have been burning belly fat.
Then there are the extreme crash diets that are very low calories, which can be risky, too, because they don’t give your body enough nutrients or the energy to perform its normal daily functions.
Fad diets like these may also increase your risk for developing some type of eating disorder.
So the best bet is to steer clear of any of the “lose weight quick” schemes and use something that has been proven safe and effective.
With that said, the quickest way to lose weight without having to risk your health will involve two very basic but tried and true principles.
The Formula For Healthy Weight Loss
In the end, burning fat comes down to a simple formula of the calories you consume versus the calories you burn up for energy.
Using a simple formula, you have to create a deficit of 3,500 calories in order to lose one pound of fat.
So if your goal is to lose 2 pounds of fat in one week, you will need to reduce your calorie intake by 7,000.
That breaks down to 1,000 calories each day.
But there are different ways that you can go about cutting your calories.
If you are eating a lot, you can simply reduce your daily intake by 1,000.
But if your calorie intake is already somewhat low, you can: reduce your daily calories by 500 and increase your activity through exercise to burn off the remaining 500.
This is really very simple and it can be made even easier by following a few basics principles.
1. Reduce Your Daily Calorie Intake
First off, try eating 5 to 6 smaller meals per day while spacing them every two to three hours apart.
This will help to keep your blood sugar stable and also help to reduce your cravings.
Each meal need should be balanced according to your weight loss needs and can include whole grains, healthy fats high in Omega-3’s, lean protein and an abundance of fresh produce.
Additionally, strive to drink eight cups (8oz each) of water per day while reducing your sodium intake.
2. Increase Physical Activity
In addition to the changes in your dietary habits, you will also need to burn off an extra 500 calories per day (per our example) from an increase in activity to reach your goal.
This can be achieved by many different ways depending on your preference for exercise and activity.
You can simply run or power walk for an hour, take a spinning or power yoga class, take a kickboxing class, do some cross training.
You can also try resistance weight training with free-weights or machines, or just about any other type of workout that you can think of.
The goal is to get your heart rate elevated for long enough and put forth enough effort to burn up those remaining calories.
So in the end, it doesn’t take that much to lose weight quick and get healthy.
A combination of a healthy reduced calorie diet and a smart exercise program will help you to get to your goal in the shortest amount of time possible without any risk to your health.
And as a bonus, losing weight can do much more than help you look great, it can also help to improve your overall health while helping to lower your risk for heart disease and diabetes.
There’s nothing to do now but get started!
Stephanie DeAngelis is a passionate health and wellness writer and fitness trainer who loves to research and spread the word on all aspects of nutrition and healthy eating. When she isn’t wrapped up in writing and research, you can find Stephanie in the kitchen putting her cooking skills to work, whipping up tasty and nutritious recipes or out getting a workout in on the tennis court.