If you’re trying to lose weight, you most likely want to get results- and fast. If that’s the case, skip the fad diets- they don’t work. There are plenty of other healthy options that you can use. When you eat a healthy diet, and do a lot of exercise, you can easily and safely lose three or more pounds per week.

Lose Weight Fast with Diet and Exercise

If you can burn 500 more calories than you’re consuming every day for an entire week, you should be able to easily use one to two pounds. However, if you want to lose faster than that, you will need to eat much less and exercise much more.

For example, if you consume approximately 12oo calories each day and you exercise for about an hour, you should be able to lose three to five pounds in the first week. If you weight more than 250 pounds, you could lose more. It is very important that you don’t cut calories too much, or it gets dangerous. You can limit salt and starches to lose weight fast at first, but you’re losing mostly fluids at that point, not fat. However, it can help you lose up to five pounds of fluid, which is great to get you jump started.

Dieting for Weight Loss

You should minimize your intake of added sugars, starches, and animal fat from meat and dairy foods. To lose weight rapidly, you should focus on eating more vegetables, fruits, egg whites, skinless poultry, shellfish, fish, nonfat dairy, soy products, and 95 percent lean meat. Some tips to help you lose weight fast:

1) To feel fuller, eat more vegetables

2) Drink lots of water

3) Get rid of the foods that tempt you

4) Keep yourself busy so you don’t eat out of boredom

5) Eat only from a plate, at the table- no grazing

6) Don’t skip out on meals

Make sure to keep a journal of everything you eat- this will help you stay on track with your dieting. Writing it down keeps you accountable for what you’re eating and is very effective for weight loss. In addition to what you eat, write down how you were feeling before you ate- were you sad, bored, or angry? Most of the time, we focus on calories, but emotions are a major part of eating habits. If you notice that you have a tendency to eat when you’re emotional, consider seeing a counselor.

Exercise to Lose Weight

Start moving more- in order to effectively lose weight, studies show that you need at least an hour of moderate exercise each day. For effective weight loss, cardio is best because it burns the most calories. However, you should also include a few hours a week of strength training exercises. In order to burn the most amount of fat, you should break a sweat after your warm up and continue to sweat for the entire hour.

If you have a chronic condition or a lot of weight to lose and you’re not already exercising, you need to check with your health care professional before starting a program. Don’t start too much exercise too soon- start small and work your way up to prevent getting injured. One of the best ways to step up workout intensity is to do some interval training- do brief bursts of high-intensity exercise, followed by more mellow exercise then repeat the pattern through your workout. By doing interval training, you can workout harder without spending the entire workout at the higher pace. Over time, the more you do interval training, the easier it will become.

Fad and Crash Diets

When you hear of a new weight loss diet, it can be tempting to start it, especially if you have a good bit of weight to lose. However, remember if a diet plan sounds too good to be true, it most likely is. Also, skip those programs that promote promises to lose weight faster than two to three pounds per week, such as detoxification pills, fasting, laxatives, or other such potions. If you cut your calories to below 1,050 to 1,200 per day, you’re not going to lose weight, because you need to be strong enough to workout effectively.

In addition, the fad diets set you up for failure because they deprive you of the things that you want. You can’t eat that way for very long- you’ll end up rebelling and ending up right back where you started.

Attack your weight loss goal and put it on the fast track, but you needs to do it right so that you can be successful. Phoenix residents may visit this website - Weight Loss Clinics In Phoenix.