How to Lose Weight Fast

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How to Lose Weight Fast

More secrets to losing weight fast

Sick of crash diets and fad diets? Follow these healthy tips.

Working on weight loss? Then you probably want results — fast.
Let me save you some time: skip the fad diets. Their results don’t last. And you have healthier options you can start on — today!

You can safely lose 3 or more pounds a week at home with a healthy diet and lots ofexercise, says weight loss counselor Katherine Tallmadge, RD.

How to Lose Weight Fast
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight even faster, you will need to exercise more and eat less .
For example, consuming 1,000 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds.
Caution: It is important not to reduce calories any further — that can be dangerous.

Reducing salt and starches may also help you lose more weight at first — but that’s mostly fluids, not fat. Salt makes your retain fluids.

“When you cut sodium and cut starches, you decrease fluids and fluid retention, which can result in as much as 5 pounds of fluid weight reduction when you get started,” according to Michael Dansinger, MD, of NBC’s The Biggest Loser show.
Diets for Fast Weight Loss
New studies recommends eating less starches, reducing added sugars, and animal fat from meat and dairy foods. For fast weight loss, recommendations are to focus on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Additional tips from D. J Blatner, RD, author of The Flexitarian Diet :
Eat vegetables to help you feel full.
Drink plenty of water.
Get tempting foods out of your home.
Stay busy — you don’t want to eat just because you’re bored.
Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
Don’t skip meals.

It can be very helpful to keep a food journal — writing down everything you eat. It can also help you stay on track by building conscious awareness of your food intake

“Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss,” according to the author of Read It Before You Eat It, Bonnie Taub Dix, MA, RD, .

More secrets to losing weight fast


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