You've heard it over and over again: dietary fads don't work for long term weight loss. But what about those times when you really wish to lose weight fast? It's difficult to pass up the promise of fad diets like the Lemonade Diet, Cabbage Soup Diet, or drop twenty one pounds in 21 days when your quest is to squeeze into a whole new outfit in time for a reunion or wedding, or you finally determine you need to shed weight.

1. Discover Ways to Lose Weight
Quickly With These Suggestions

2. You've heard it quite often enough: fad diets aren't effective for long
term weight loss. Nevertheless how about those moments when you
wish to reduce some weight fast? It's difficult to pass up the lure of fad
diets such as the Lemonade Diet regime, Cabbage Soup Diet, or lose 21
pounds within twenty one days when your objective is to squeeze into a
brand new attire in time for a reunion or wedding, or you ultimately
determine you need to lose weight.
Therefore what's wrong with shedding 20 pounds quickly so you can
amaze your friends and relations with a svelte new figure?
The fact is that there's nothing wrong with
shedding pounds speedily -- so long as it's the
appropriate way, affirms John Bosworth, MD.
He's the medical doctor for NBC's The Biggest
Loser TV program, that spotlights quick and
extraordinary weight reduction.

3. "In theory, you can drop around twenty pounds in one week following a
really ambitious eating and exercise schedule, devoting more than 7
hours each week to demanding physical workout, and under a physician's
attention just like we do in the tv show," he states.
Nevertheless even if you are unable to drop everything to go to weight
reduction "boot camp," you are able to safely lose 3 or more pounds per
week at your own home with balanced and healthy diet and plenty of
physical workout, states weight loss counselor Katy Richards.
In reality, creating a goal like looking great at a wedding or gathering can
be quite a great motivator, so long as you subscribe to a weight reduction
plan that you can maintain after the special gathering.
However, you have to plan ahead and allow plenty of time to create
changes in your figure.

4. "Don't wait until one week before the gathering to try to drop ten
pounds," advises Katy.
Losing weight is an easy mathematical system: You have to burn more
calories than you consume. Consultants usually advise developing a
deficit of five hundred calories every day via a mixture of consuming
fewer calories and increasing physical activity. Over the period of one
week, this would yield a loss of around 1-2 pounds of fat.
In order to slim down more rapidly, you will need to
consume less and workout a lot more. Main point:
1,050 to 1,200 calories and one hour or so of physical
workout each day (but be sure not to dwell below
this calorie level for safety's sake). With this kind of
program, you will probably lose 3-5 pounds the first
week, or even more if you weigh over two hundred
and fifty pounds.

5. "Dieters who follow the strategy can easily shed two pounds through diet
regime and one pound from physical exercise every week, sometimes
more if they have more to reduce, since the more fat you have to
lose, the quicker it comes off," claims Bosworth.
You may lose even more bodyweight initially if you limit salt and starchy
foods.
"When you lessen sodium and minimize starchy foods, you reduce body
fluids and fluid retention, which may bring about as much as 5 pounds of
liquid loss when you get started," says Bosworth.
Diets for Fast Weight Loss
In terms of weight loss, calories matter the most, affirms Bosworth. He
recommends reducing to a daily amount of 7 calories per pound of one's
present body weight (which for any 200-pound person, for example, will
be 1,400 calories), yet no less than 1,050 calories/day (the lowest level
that can be done properly at home). Dietitians more generally suggest
1,200 calories as a daily minimum.

6. Bosworth promotes a diet regime which lessens starchy foods, (even
wholesome whole grains needs to be controlled), added sugar, and
animal fat from various meats and dairy foods. For rapid weight
loss, people should consume mostly fresh fruits, greens, egg whites, soy
products, skinless poultry breasts, fish, shellfish, nonfat dairy
products, and 95% lean meat.
He alleges that we now have other ways to manage calories, for example
decreasing total body fat, but feels that tends to be more difficult than
his proposed weight loss plan.
Some experts questioned by WebMD
suggested certain routines such as
drinking lots of water, consuming plenty
of proteins, and maintaining a meal
journal.

7. "Eat enough protein and distribute it evenly via your meals to attenuate
muscle tissue reduction and increase fat reduction," says
Richards, creator of the Burn the Fat Feed the Muscle PDF, who also
recommends customers to trade out carbohydrates for vegetables.
Katy recommends:
Eat a lot of low-calorie vegetables to help you feel satiated.
Drink plenty of water so you do not confuse being hungry with being
thirsty.
Clear the house of tempting foods.
Stay active to prevent eating out of inactivity.
Eat only from a plate, while seated at the table.
Always consume three meals and one snack daily -- absolutely no
skipping meals.

8. Weighing your self daily and tracking the foods you eat can also help you
continually be focused, consultants say.
"Even if you write it down on a piece of napkin and end up throwing it
away, the act of jotting it down is about staying accountable to
yourself, and it is a very effective method for weight loss," says Bosworth.
Although it won't actually assist you to lose
weight, Bosworth says that eating fennel
seeds, ginger, parsley, peppermint, pineapple, a
nd yogurt with honey 1 to 3 days before the big
event will help you de-bloat and keep the
tummy feeling flatter.

9. Exercising for Quick Weight Loss
Even if you are presently exercising, you will have to kick it up a notch if
your aim is rapid weight loss, says Richards. A study published in the
Archives of Internal Medicine indicated that losing weight requires close
to an hour a day of moderate exercise.
That fits in with Bosworth's professional recommendation of seven hours
each week of cardio exercise leading up to your big event.
"Cardio uses up the most calories, so it is suitable
for fast weight loss, but afterwards you have to
include a few hours a week of strength training,"
he says. To burn the most body fat, try to break a
sweat after your warm-up and keep sweating for
the entire hour or so, says Bosworth.

10. Almost everyone can do an hour a day, but the intensity of your workout
is determined by your current condition of health and fitness. Experts
recommend gradually escalating exercise intensity to avoid injury.
When you are unable to do cardio, Richards
recommends doing strength training at least
twice weekly, using all your major muscle
groups, and fitting in a minimum of 15,000
steps a day (get a pedometer to keep count).
Richards also recommends doubling up on your exercise routine: "Do a
morning and evening exercise routine, and if there isn't time to carry out
two a day, expend more calories in the workouts you are currently
performing."

11. An alternative is to incorporate interval training. The new program by
Richards, from her website www.burnthefatfeedthemusclepdf.com
promotes adding high-intensity intervals to workouts to burn much more
calories a lot sooner.
"Interval training allows people to work harder without having to devote
the entire time on a higher level, and over time, the more you do it, the
easier it becomes to lose more calories," claims Richards.
Fad Diets and Crash Diets
Many individuals don't have the time to do the demanding amount of
physical exercise required to lose weight quickly, and so they turn to fad
diets. However keep in mind that if a diet plan appears too good to be
true, in all probability it is. So therefore steer clear of plans that promote
detoxification tablets, laxatives, fasting, or potions, and any that
advertise weight loss quicker than 2-3 pounds per week.

12. The fact is that cutting calorie
consumption below 1,050-1,200 daily is
unproductive, because you need to have
strong muscles to be able to physically
exercise effectively.
"When you take in too few calories you reduce weight but also important
muscle, which actually is the worst thing you could do as it slows your
metabolism and certainly makes it more difficult to increase exercise
strength or timeframe," claims Bosworth.
And what about over-the-counter (OTC) slimming capsules? Except for
the actual OTC version of Alli, most respected experts usually do not
recommend them.

13. "Diet pills are either ineffective or extremely unsafe, and not
recommended," states Bosworth.
The bottom line? Weight reduction
experts acknowledge that virtually
any rapid weight loss diet plan
should be identical to a long-
term, tolerable plan -- and never a
dietary fad. And fasting or cutting
calories under 1,050-1,200 is not
suitable for the long term if you
are not under a physician's care.