How to Lose Weight Fast

Nowadays, many people suffer from being overweight or obese. As per a 2013-2014 CDC report, over 70% of American adults were found to have excessive weight profiles.

Using the BMI Scale to Lose Weight
The BMI (Basal Metabolic Index) scale is routinely used to classify individuals’ weight dynamics. Generally speaking, a person with a BMI reading of 18.5 or under is considered underweight. People who fall anywhere between the 18.5 and 24.9 range are grouped under the normal weight category. While those that read above the 25 and 30 marks are classified as overweight and obese, respectively.

Online, home-based BMI calculations are fairly accurate and easy to take. By taking your age, current weight, gender, height and standard activity levels into consideration, they dish out a score. In addition, they also equip you with important insights into the daily calorie intake required to sustain your current weight. By matching your existing weight profile against your ideal weight range, they lay out a roadmap for shedding the pounds off.

A General Rule of Thumb
Most nutritionists agree that a daily dietary restriction of 500 calories leads to a weekly loss of 1 pound (0.45 kg) in body weight. This amounts to a caloric deficit of 3500 calories, achievable only through dietary intervention. When a targeted and regular exercising regime is added to the equation, weight loss can be accelerated. Although forcibly losing more than 2 pounds per week is normally considered unhealthy by the bulk of expert opinion.

But as all fad diet books correctly proclaim, not all calories are created equally. Those that come from organic fruits, vegetables, herbs and animal products are normally rich in vitamins and minerals. These are required to sustain normal bodily functions. People on particular food group restricted diets (like vegetarians) often need to take OTC supplements to offset their deficiencies.

High-Protein Dieting
As per observed evidence, consuming more natural proteins and fats in preference to carbohydrates is more suited to weight loss. The reasoning behind this is simple, and related to the body’s normal carbohydrate metabolic pathway. Simply put, excess carbs (which are digested into blood sugar) are stored as fat. And so it makes sense for dieters to cut down on them significantly, through some variation of a high-protein meal plan.

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High-protein weight loss diets have been in fashion ever since the misguided low-fat craze of the 70s and 80s lost its appeal. Through their strict high protein/moderate fat/low carb eating schedules, losing between 6 to 7 pounds in the first week is not unusual.

Shift to Proteins
In some way or another, reducing carbs gives rise to a ketogenic state. This is the stage when the body’s preferred fuel source gradually shifts from glucose to ketones. These latter groups of molecules are released from the breakdown of fats, after the body runs out of its glycogen (stored sugar) reserves. Weight loss results as a necessary by-product of this mechanism.

With the low-blood sugar levels that come with a lowered carb intake, blood insulin levels also plummet. This significantly reduces the risk of attaining type 2 diabetes.

Good natural sources of protein include all animal meats and poultry products, as well as legumes and pulses.

Avoid Processed and Fast Food Options
Processed and fast food items (of the McDonald’s drive-through variety) are dangerous to consume. And not only in terms of ruining your waistline.

These quick and normally tasty eatables come loaded with Trans-fats and high-glycemic carbs (starches). The former increase the shelf-life of food products, and enhance taste. The latter food options are the reason why people want to continue eating processed foods again and again.

Trans-fats (also known as hydrogenated fats), furthermore, are synthetically produced. They have been repeatedly shown, through numerous research studies, to contribute towards escalating heart disease. As such, they are also the reason why the entire ‘fat’ food group has historically suffered from a negative press rap.

Their natural saturated & unsaturated fats counterparts, on the other hand, are required by the body in moderate doses. Good natural sources include such healthy food materials as butter, egg yolks, cooking and dressing oils, nuts and seeds.

Keep Clear of Starches and other Carbs
Starches (and other high-glycemic carb options) have a tendency to cause sudden blood-sugar spikes. These lead to initial periods of high energy and activity, followed by sudden downswings. They also result in untimely food cravings, which can cause a person to binge uncontrollably.

Irritable mood swings, headaches, and excessive thirst, in addition, are also not unheard of with high-carb eating routines.

Prominent carb-intensive food sources include all sugars, bakery items, and juices.

Invest in a Holistic Fitness Regime
When dieting, it becomes important to regularly invest some time in a proper workout regime. This usually includes a tailored aerobic and resistance training program.

Not only do such work out sessions preserve essential muscle mass, they also lead to stronger bones. Well-developed muscles function like metabolically active organs, and eat up any excess blood sugar. By doing this, they also help to ward off the risk of gaining any unnecessary weight.