Healthy Ways to lose weight fast
Here some helpful advices to lose weight fast
1-How Many Calories Should I Eat to Lose Weight?
To figure out how many calories you should be consuming daily for weight
loss, you need to subtract the daily caloric deficit you're aiming for (500 or
1,000, for example) from your total daily energy expenditure (TDEE), which is,
according to the American Council on Exercise (ACE),
the total amount of calories an individual burns in a given day. To estimate
your TDEE, you first need to calculate your resting metabolic rate
(RMR), which you can do by using the Mifflin-St Jeor Equation.
Mifflin-St Jeor Equation to Calculate RMR
·
Male: 9.99 x
weight + 6.25 x height – 4.92 x age + 5
·
Female: 9.99 x
weight + 6.25 x height – 4.92 x age – 161
(Measure weight in kilograms, height in centimeters, age in years)
To calculate kilograms, divide the number of pounds by 2.2. To calculate
centimeters, multiply the number of inches by 2.54.
So, for example, a 40-year-old woman who is 5'5'' and weighs 175 pounds
would complete the equation like this:
9.99 x 79.3787 + 6.25 x 165.1 - 4.92 x 40 -161 = 1,467
This number is the best estimate of how many calories your body needs each
day to perform the most basic of functions, according to ACE. In other words,
the minimum amount you need to simply exist, without factoring in the calories
you burn via any form of physical activity.
Calculating TDEE
Per ACE, to estimate your TDEE, you'll need to multiply your RMR by a
number based on your activity level:
·
Sedentary: Little
to no exercise = RMR x 1.2
·
Lightly Active: Light
exercise 1-3 days per week = RMR x 1.375
·
Moderately Active: Moderate
exercise 3-5 days per week = RMR x 1.55
·
Very Active: Hard
exercise 6-7 days per week = RMR x 1.725
·
Extremely Active: Hard
daily exercise and a physical job = RMR x 1.9
So, for example, if your RMR is 1,467 calories and you're moderately
active, your TDEE is right around 2,274 calories per day. If you want to lose 2
pounds per week, you should subtract about 1,000 calories from that total, so
your daily calorie goal should be around 1,274.
Keep in mind, though, that these equations aren't perfect. So you should plan to monitor your hunger levels and weight loss along the way, adjusting your calorie intake as needed so you're losing weight without starving yourself.
2-Is Exercise Necessary to Lose Weight Fast?
Diet and exercise go hand in hand, because remember, burning more calories
than you take in is the ultimate goal.
Several factors affect how many calories people burn daily, such as genes,
age and body size, according to Harvard T.H. Chan School of
Public Health, but the one thing that can be easily modified is the
amount of exercise a person gets regularly. And while it is possible to lose
weight simply by restricting calories, exercise helps you maintain a healthy
body weight in the long run.
Keep in mind that when you lose weight too fast, you lose fluids, lean
muscle and little body fat, which isn't ideal for keeping weight off
long-term. But by taking it slow and adding strength training to your routine,
you'll burn calories and fat while building lean muscle.
Indeed, a September 2015 study published in Medicine and Science in Sports and Exercise concluded
that lifting helps prevent your metabolism from slowing down after weight loss.
That's a good thing, because having a lower metabolic rate makes weight loss
and maintenance more difficult.
"Exercise builds muscle. Muscle is denser than fat. When we build
muscle, we need to consume calories to maintain the muscle," says Shanna
Levine, MD, owner of Goals Healthcare.
"The amazing aspect about building muscle is that
muscle will burn fat, even when you are resting, which also improves your
metabolism."
3-The
Dangers of Rapid Weight Loss
It's natural to be eager to hit your goal weight, and while rapid weight
loss can be achieved, it typically comes with some not-so-great consequences.
In order to lose fat at a faster rate than 2 pounds per week, your daily caloric
deficit would need to be greater than 1,000 calories, which means you
wouldn't be consuming enough energy from food to keep your body functioning
properly, according to the Academy of Nutrition and
Dietetics.
"Rapid weight loss never happens in a healthy way," Dr. Levine
says. "Healthy weight loss is considered 1 to 2 pounds a week."
Your body needs a variety of foods for their health benefits, but when you
cut out certain foods to lose weight fast, you're likely to experience nutrient
deficiencies. You need vitamins, minerals, fiber and other nutrients for your
long-term well-being, and these shouldn't be pushed aside in your pursuit of a
certain number on the scale. Your immune system, bones and heart, as well as
other vital organs can be compromised.
Furthermore, when you don't take in enough calories, your body may go into
"survival mode" and begin to break down muscle (not fat) in order to
release the glucose that's stored there, which can be used for energy (since
you're not getting energy from food). Your metabolism may also start to slow
down in an effort to conserve energy. Sluggishness, feeling cold and
constipation can occur.
And then there's gallstones. A diet of 800 calories or less can increase
the risk of gallstones, according to John Hopkins Medicine,
because as the body metabolizes fat during fast weight loss, it causes the
liver to secrete cholesterol into bile, which forms stones. Gallstones can
cause severe abdominal discomfort and you may need surgery to remove them.
3-The Dangers of Rapid Weight Loss
It's natural to be eager to hit your goal weight, and while rapid weight
loss can be achieved, it typically comes with some not-so-great consequences.
In order to lose fat at a faster rate than 2 pounds per week, your daily caloric
deficit would need to be greater than 1,000 calories, which means you
wouldn't be consuming enough energy from food to keep your body functioning
properly, according to the Academy of Nutrition and
Dietetics.
"Rapid weight loss never happens in a healthy way," Dr. Levine
says. "Healthy weight loss is considered 1 to 2 pounds a week."
Your body needs a variety of foods for their health benefits, but when you
cut out certain foods to lose weight fast, you're likely to experience nutrient
deficiencies. You need vitamins, minerals, fiber and other nutrients for your
long-term well-being, and these shouldn't be pushed aside in your pursuit of a
certain number on the scale. Your immune system, bones and heart, as well as
other vital organs can be compromised.
Furthermore, when you don't take in enough calories, your body may go into
"survival mode" and begin to break down muscle (not fat) in order to
release the glucose that's stored there, which can be used for energy (since
you're not getting energy from food). Your metabolism may also start to slow
down in an effort to conserve energy. Sluggishness, feeling cold and
constipation can occur.
And then there's gallstones. A diet of 800 calories or less can increase
the risk of gallstones, according to John Hopkins Medicine,
because as the body metabolizes fat during fast weight loss, it causes the
liver to secrete cholesterol into bile, which forms stones. Gallstones can
cause severe abdominal discomfort and you may need surgery to remove them.
4-Why You'll Likely Regain Weight Lost Too Quickly
Severely restricting calories and/or working out excessively are not only
unhealthy approaches to weight loss, according to the Mayo Clinic, but you
also can't maintain them as long-term lifestyle changes. That's one of the main
reasons why it's probable you'll gain back the weight you lost on a rapid diet
plan.
Moreover, if you lose a lot of weight quickly, you may not lose as much fat
as you would with a safer, slower rate of weight loss. You're more likely to
lose water weight (more on that later) and/or lean muscle tissue, because
burning that many fat calories in a short period is difficult.
In fact, in one small study of 47 people, published January 2016 in Obesity, researchers
assigned about half the group to a diet of 500 calories per day for five weeks,
and the other half to a diet of 1,250 calories per day for 12 weeks. The groups
lost similar amounts of weight, but those who followed the extremely low-calorie
diet lost more muscle.
And losing muscle can come back to haunt you, since muscle burns
more calories than fat. That means the more muscle you have, the more
calories you burn — and vice versa. Having less muscle drops the number of
calories you can consume in a day without gaining weight.
Slower weight loss is safer and can be maintained long-term. Since you're
gradually making better decisions each day, you begin to make lifestyle
changes, while learning to incorporate healthier foods. Old, bad habits are
replaced with new, healthy habits and your lower weight can be sustained while
keeping your energy up and your nutrients boxes checked off.
"A super restrictive diet isn't sustainable long-term. A lot of times,
the first holiday after the loss comes around, you give in to a slice of apple
pie and then another and eventually you find yourself right back where you
started on the scale," says Jenny Champion, RD, CPT.
"Slow weight loss is better because you leave yourself some wiggle room
for birthdays and Thanksgiving. You also won't put so much pressure on yourself
to achieve a lofty weight goal in a very short time."
5-The Deal With Water Weight
If you're using more energy than you're consuming (aka following a
low-calorie diet), water weight — that extra bloat —
is the first to go.
Remember that your body will turn to glycogen (which is made up of glucose)
when it runs out of energy from food. Glycogen is metabolized quickly in order
to meet the body's need for glucose, but each gram of glycogen is tied to 3
grams of water, according to a September 2015 study in the European Journal of Applied Physiology. So
as your storage of glycogen is used up, water is released.
Of course, as soon as you eat enough carbs, your glycogen supply is
restored and so is the water weight (they are called
carbo_hydrates_, after all!). So, if you're on a low-cal diet but happen to
slip up and suddenly notice an extra pound or two on the scale, it's likely not
fat that you've gained.
"In healthy individuals, extra water weight is no more than 1 to 2
pounds and fluctuates with our diet and level of activity," says Dr.
Levine. "High carbohydrate or sodium intake increases water weight. But
those who maintain a balanced diet should focus on the loss of weight
attributed to body fat and not extra water weight. They can do this by eating a
balanced diet rich in fruits, vegetables, water, complex carbohydrates and lean
proteins."
6-Keeping Quick Weight Loss Healthy
Losing weight at a slow-and-steady pace while changing your unhealthy
habits is the way to go. But if you're looking to speed up your slim-down for
an event or to get into a favorite pair of jeans, don't fall victim to some fad
or crash diet. You can do it safely with some expert-backed ways. Champion
offers the following suggestions:
1. Include lean protein with meals and snacks since it's the
known "appetite squasher." Good choices include lean cuts of poultry,
fish, low-fat dairy, tofu, beans and eggs. Protein also helps to
maintain muscle mass and metabolic rate as you lose weight, which is the key to
actually keeping it off once it's gone.
2. Load up your plates (yes, all of them) with vegetables. They're super filling and low on calories, so you'll naturally be more satisfied on less food by the end of the day, which promotes steady weight loss.
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