Wonder How To Lose Fat Fast?
You can lose weight at a quick pace without endangering your health by following some simple steps. The general rule is not to lose more than five pounds per week, so monitor your weight while you adhere to your weight loss program to make sure you`re staying within the safe loss zone.
Track Your Calories
The first thing you need to do is start tracking how many calories you take in each day. Use online resources to find calorie information. Many restaurants and food manufacturers have their calorie data by item available at their official websites. Install calorie tracker applications on your personal device or computer so you have the information readily available.
Keep a log of how many calories you take in each day for about a week. Use the information to calculate the average number of calories you consume every day. The average recommended daily intake of calories for a healthy adult is around 2,000 to 2,500.
Many diets recommend cutting your calories to around 1,200 to 1,500 calories each day, but check with your doctor first. If you have any health conditions, you may not be able to cut your caloric intake that low.
Review Your Daily Diet
Once you have a complete log of food items, identify the items with the highest calories. Try to remove these items and replace them with lower calorie alternatives. A coffee with full cream and sugar might be half or even one-fourth the calories if you opt for a sweetener and milk instead.
For diet staples, try adjusting your usual order. For example, if you`re in the habit of eating a particular sandwich with white bread and mayonnaise and cheese, check out the difference if you remove the cheese, replace the mayonnaise with a light alternative and get whole grain bread instead.
Once you`ve gotten your caloric intake down to whatever level your doctor recommended, you can move on to the next part of your weight loss plan. Make a note of your current caloric intake.
Design an Exercise Plan
In order to lose weight fast, you need to burn off more calories than you take in each day. For example, if you`ve got your intake down to 1,200 calories a day and manage to exercise around an hour each day, burning off about 700 calories or so, you can lose around three to five pounds a week. You should burn off at least 900 calories just doing basic everyday physical activities, such as walking out of your house.
Note that your weight will affect the rate at which you burn calories. If you weigh more than approximately 250 pounds, you`ll burn calories at a faster rate.
Aerobic exercise, such as a stepper, is a great way to burn off calories without stressing your joints. If you`re not used to excising, you`ll need to start off slowly to avoid injury.
Incorporate some weightlifting into your routine. While you don`t need to weight-lift every day, you should aim for at least twenty minutes, three days a week. Muscle burns more calories than fat, so the more muscle you have, the more calories you`ll burn when exercising.
Consider joining a local gym if you`re uncertain about how to approach your exercise goals. Some gyms offer personal trainer services for a minimal charge if you have a membership. Aerobic classes are often offered as part of the membership package as well.
Access Your Needs
Many vitamins and minerals are essential to lose weight fast. If you`re low on iron, for example, your metabolism suffers because there isn`t enough oxygen reaching your cells. Vitamin C helps regulate the level of the stress hormone, cortisol, which can impact weight loss if your stress level spikes. Review your diet with your doctor to see what you might be missing.
Water is another essential component in weight loss. If you`re not getting enough, you`ll retain what water you do have in your body and increase your weight. Water retention also causes swelling and other uncomfortable side effects.
Since you`re excising more, you`ll need to drink even more water than you did before. Try to drink at least 1.5 liters of water each day. Get a sports bottle with a measurement label on the side so you can calculate how many bottles you should be drinking each day. If you`re in a situation when you`re tempted to overeat, drink a glass or two of water first so you feel fuller before you start eating.
No matter what your plan, make sure you stick to it to lose weight fast. Keep up on your supplies. You can buy vitamins from a local pharmacy or at an online place, such as The Healthcounter pharmacy. If you run out, it will become easier to forget to take your dose.