Posts Tagged ‘lose weight quick’

How Much Weight Can You Lose in a Week? Quick Weight Loss Answers

January 30th, 2011

Copyright 2011

Quick weight loss for special occasions can be successfully achieved when approached sensibly.The question, “how much weight can you lose in a week?” may have crossed your mind if you’ve got an upcoming event looming on the horizon and you want to look your best. For some people, looking your best may mean losing that last little bit of weight—maybe to fit into a wedding dress, or to look good in that swimsuit for your vacation cruise. How much weight you lose, and whether you stay healthy in the process and are able to keep it off, is really up to you. What steps are you willing to take? How much of a change are you willing to impose?

The problem with trying to lose weight in a week is that often, it takes that long just to get into the swing of a weight loss plan. Many people take longer than a week just to see even the smallest effect. But, don’t be discouraged! Simply follow some of these steps and you’re sure to notice a rapid change.

First, you need to take a look at your diet—and if you really want to lose that weight in a week, you’ll probably need to make some radical changes. If you’re a woman, you can afford to cut your caloric intake down to around 1200; men should be taking in 1800 calories a day. Say no to fast foods, sweets and junk foods—instead replace your meals with small portions that include fresh fruits and vegetables, whole grains and lean meats or fish. Snack on small amounts of protein-packed items like nuts (unsalted!), which will make you feel more satisfied for longer periods than those sugary items. Cut down on sodium, which will cause you to retain water. And don’t forget to get lots of fiber to keep that digestive system regular.

Second, if you have a week to lose weight, you should be working out every day. If this is something you’re not used to, don’t push yourself too hard, as you don’t want to risk any injuries. But do try to get past your comfort zone. Only by working yourself hard are you going to burn a significant number of calories that will result in weight loss. Also, ensure that when you are working out, you’re actually raising your heart rate. A good rule of thumb is that you should be breathing faster, but not struggling; you should notice a change, but still be able to hold a conversation.

Drinking plenty water is a great strategy for weight loss.Also, you can greatly increase your chances of losing weight if you drink plenty of water during this time. You may even consider replacing every beverage with water for the time being. You’ll notice a significant change—you’ll have much more energy, and drinking water before a meal can help you feel more satisfied so you don’t end up overeating.

Still want to know how much weight can you lose in a week? With these rules in place, you should burn about 1-2 pounds during that amount of time. This is just an average; depending on how hard you’re willing to work, you could burn 5 pounds, or even more. But take it easy! Don’t try to lose too much too fast, as you don’t want to risk your personal well-being for the sake of weight loss. Just be willing to work hard and go for it. And as always, you should consult with a physician, nutritionist or medically licensed weight loss professional before beginning any weight loss regimen.

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Antioxidants as Weight Loss Supplements

November 17th, 2010

Copyright 2010

Antioxidants found in healthy foods are great weight loss supplements...just not in the way you may think.One of the more recent buzzwords in the health and fitness worlds is “antioxidants,” but did you know that these compounds can be used as weight loss supplements along with a diet and exercise plan? Antioxidants are simply molecules appearing in many types of food that help fight the oxidation of other molecules in the body, preventing the formation of free radicals that can damage body cells.

For several years now this preventive ability has been touted as an anti-aging solution, as the damage to our cells can also damage their DNA, leading to the possible development of diseases, including cancer and diabetes. Antioxidants also protect the skin from wrinkles and sun damage as well as reducing risk of sunburn. Commonly found in a variety of fruits and vegetables, antioxidants clearly provide unique health benefits from which we can all benefit. However, there’s another great reason to include them in your diet – they can help you lose weight.

To be clear, antioxidants themselves do not actually accelerate the weight loss process. But they fit the bill perfectly as weight loss supplements – in other words, you might use them alongside a diet and exercise program to give yourself a little extra edge in your weight loss journey.

Antioxidants prove their health benefits to dieters as soon as the weight starts coming off. When our bodies burn fat, the molecules become oxidized, which leads to the release of free radicals. A diet healthy in antioxidants will mitigate the increased number of free radicals that are released as the dieter loses fat, protecting him or her from the ill effects that could result.

Antioxidants will also help reduce the amount of potentially toxic compounds in the body that are released as a result of the heavy exercise that often accompanies a weight loss program. Making sure to get enough antioxidants will also aid in replacing the nutrients that are used during muscle growth. A 2007 study, “Effects of Flavonoids and Phenolic Acids on the Inhibition of Adipogenesis in 3T3-L1 Adipocytes” published in the Journal of Agricultural and Food Chemistry and reported by Science Daily, found that certain antioxidants actually reduce the number of triglycerides formed by fat cells in mice, but only more testing will determine if the same holds true for humans as well.

Eating a healthy diet, including antioxidants, will greatly benefit your weight loss efforts.In addition to the unseen health benefits of foods rich in antioxidants, it’s also a great idea to get enough of these foods because they tend to be healthy in general. For example, some of the foods containing high doses of antioxidants include soybeans, oats, corn, walnuts, berries, spinach, and Brussels sprouts. These foods make great between-meal snacks or sides for a full meal, making it easy to stave off hunger, provide the body with a range of nutrients, and get a sizable dose of antioxidants as well.

Antioxidants are also available in forms more common to weight loss supplements, such as pills and powders, but the jury is still out on them; it’s most likely quite adequate to get a decent serving of antioxidants from the food you eat, bypassing the need for an extra supplement.

While antioxidants don’t do anything to actually increase the rate of weight loss, they do function quite nicely as natural weight loss supplements. Their health benefits extend beyond just providing protection from free radicals since they’re mainly found in healthy foods, making them a good choice for any dieter regardless of his or her goals.

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Lose Weight Quickly With High-Intensity Interval Training

November 7th, 2010

Copyright 2010

High Intensity Interval Training can be an attractive exercise option.Ideally, any plan to lose weight quickly should include both diet and exercise. Most experts in the nutritional health field agree that it’s simply impossible to lose weight permanently and successfully without the proper diet, citing studies such as those conducted by the Loyola University Health System, which showed that thinner women did not necessarily engage in higher levels of activity.

However, while a proper diet may be the primary driving force behind weight loss, exercise should not be neglected, as it provides health benefits in addition to calorie-burning properties that make it so popular with dieters who want to lose weight quickly.

When people think of “exercising” they typically think of cardio, or exercise specifically intended to increase the heart rate and keep the cardiovascular system healthy. The rigorous physical activity involved in a cardio workout causes the body to use up quite a bit of energy, thus promoting a caloric deficit that leads to weight loss.

The cardio workout of a typical dieter can last 30 minutes or even an hour. These long workouts can easily be incompatible with the fast pace of modern living, so dieters sometimes find themselves unable to spend as much time on cardio as they’d like.

Fortunately, there is an alternative to these long workouts: high-intensity interval training is a type of cardio that focuses on short bursts of physical effort rather than the drawn-out pace of typical cardio exercise.

A high-intensity interval training (HIIT) exercise is composed of several different stages. A warm-up exercise at a moderate rate of exertion starts out the workout, but it soon diverts from a typical cardio workout by introducing “sprint” sections of extreme exertion.

For example, in an HIIT running workout, the runner would start at a moderate warm-up pace for a few minutes before launching into a full-on sprint, often at the limit of his or her abilities. The sprint, or interval, is maintained for a set period of time, typically 15 or 30 seconds. The runner then returns to his or her previous moderate running speed to “cool down.” After a set amount of time, the runner sprints again, and so on. This cycle is usually repeated 6-8 times followed by a “cool down” period of moderately intense activity for a few minutes. Beginners will likely find themselves unable to complete more than two or three intervals as the exercise can be quite demanding.

Your overall weight loss program may benefit from High Intensity Interval Training.There are several documented benefits to HIIT that make it preferable to regular cardio, including providing an extra edge to those looking to lose weight quickly. A 2001 graduate study at East Tennessee State University found that HIIT increases resting metabolic rate for 24 hours after the workout is completed. This means that although the body is no longer engaged in heavy physical activity, it continues to burn energy at a higher rate than normal. This increase in metabolic rate does not occur with traditional cardio, or at least not as drastically. The extreme physical exertion that HIIT requires also means that exercises can be completed in a far shorter amount of time with similar results, and HIIT appears to preserve muscle mass more than traditional cardio exercise.

Anyone who is looking to lose weight quickly should carefully consider his or her options in both diet and exercise. Diet is the most important factor in weight loss, but exercise should not be discounted, and for those looking to give themselves an extra edge in their journey towards weight loss, HIIT is a good option that will speed up weight loss without monopolizing too much of the dieter’s time.