To lose weight quickly, your first instinct is to adopt a strict diet and serious exercise regime. But experts warn against this type of weight loss. Northwestern Health Sciences University says that “to lose weight slow and steady is the healthiest way to go.” If you pick unreasonable goal, you are less likely to fulfill them
The dangers of overuse
Some strict diets disrupt your metabolism by making your body think it’s starving to death. Your body will start to save a higher percentage of calories for the creation of fat stores — exactly what you will not.
Also lack of proper nutrients and an insufficient amount of calories will inhibit muscle growth. You may think that your muscles will make you look great, but they actually take up one third of the space of fat does, pound for pound. Plus, muscle burns 25 times more calories than fat, even when you are resting.
A balanced diet
Researchers at UCLA recommends making small changes in lifestyle that includes regular, affordable workouts and a healthy, balanced diet. Since the only way to lose weight is to eat fewer calories than you burn, choose low-calorie sources that still give you all the nutrients you need for muscle growth. The US Food Guide Pyramid is a good example of a healthy balanced diet.
The US National Institutes of Health (NIH) states that, to lose one kilogram in weight, the average person would have to walk 30 miles. If you go for a mil a day, you will lose one kilogram per month. Over a year, that adds up to 12 pounds. For this reason recommended NIH least 30 minutes of physical activity every day.
UCLA recommends running, brisk walking and swimming for those who want to lose weight quickly. Aerobic exercises burn calories fast. They also develop muscle mass, which will tone your body and give you more energy. Strength exercises are beneficial as well. They are the fastest way to gain muscle mass.
Finally, avoid common pitfall of putting an unreasonable goal and then give you when you can not reach it. Aim for a loss of one to two pounds a week. This is a sustainable measure that will keep the body’s metabolism steady and foster a lifestyle that will help to make weight loss permanent.