Weight loss takes great discipline, desire and a complete shift in mental attitude. When it comes to losing weight fast, the stakes are even higher and the path to get there needs to be pinpoint accurate. Although it may seem like a difficult task, it is possible, assuming that you are open to high-intensity training and healthy eating.
Dietary Overhaul
In order to lose a serious amount of weight fast, your diet needs to get completely analyzed. All foods that are high in calories and fat should be eliminated. This includes deep-fried foods, processed foods and refined foods. Replace them with nutrient-dense foods that are high in fiber, vitamins and minerals. These foods include fruits, vegetables, lean meats, fish, low-fat dairy produces, whole grains, beans, seeds and nuts.
Fluids
The fluids you choose to drink can have a big impact on your weight. Soda, sweetened teas, juices, sugared coffee drinks and alcohol are all loaded with useless calories that can sabotage any fast weight-loss campaign. To save a lot of calories, water should be the only beverage consumed. Not only does it keep you hydrated, but water also helps flush toxins from the system and helps with the fat metabolism. The Institute of Medicine recommends that men drink 3.7 total liters (125 ounces) of water daily and women drink 2.7 liters (91 ounces) daily.
Multiple Meals
Metabolism is the rate at which the body burns calories to carry out daily functions. Weight is hard to lose when the metabolism is slow, easier to lose when it is fast. To rev it up, eat small, balanced meals every 2 to 3 hours throughout the day. Every time you eat a meal, the body burns calories to digest the food. Eating this way can make the body more efficient at burning calories, which can lead to weight loss. The meals should be a balance of protein, carbs and fat and, they should provide just enough calories to keep you feeling satisfied. That way there are no excess calories to be stored as fat. An example of a balanced meal would be a turkey sandwich made with whole wheat bread.
Cardio
Cardiovascular exercise is a must for fast weight loss. It should be performed for a minimum of 45 minutes, three days a week. Activities include running, biking, swimming, stair-stepping, rowing and rope jumping. To increase the caloric expenditure, use interval training. This is done by alternating between high intensities and low intensities.
Weight Training
Weight training is also important because muscle is metabolically active tissue. Exercises should focus on all the major muscle groups of the body. A way to target multiple muscle groups is by doing compound exercises. These exercises involve more than one muscle and more than one joint movement at the same time. This leads to a high muscle fiber recruitment and more work output. Some examples of compound exercises are push-ups, pull-ups, bench presses, squats, deadlifts, shoulder presses and lunges.
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