How To Lose Weight Fast
Fast ways to lose weight, and keep it off
Many people write to us and ask, how to lose weight fast? There are many fast ways to lose weight, but most of these result in weight regain (after losing the weight, you gain it back). An emergency diet is designed to produce fast weight loss while minimizing the weight gain potential of dieting fast.
There are 4 things an emergency diet must address:
- Maximizing fat loss
- Preserving muscle
- Rate of weight loss
- Maintenance of lost weight
The Emergency Diet -- Fat Loss
The only way to maximize fat loss is to increase dietary protein and exerecise. The best thing to do is add a protein shake to your diet along with a lean protein source at each meal.
Protein in your diet will help to facilitate fat loss and is critical if you plan on losing weight fast.
How To Lose Weight Fast -- Preserving Muscle
How can your emergency diet preserve muscle tissue and why is it so important? Muscle tissue is the most active tissue in humans, burning calories even at rest. The more you have the better off you are when trying to lose weight.
Today's average diet plan actually causes muscle loss...the worst thing that can happen. You want to keep muscle and lose fat. How can you keep muscle and lose fat? Exercise!
Toning muscle is easy to do if you try resistance training.
The Emergency Diet -- Rate of Weight Loss
Don't allow an emergency diet to cause you to lose more than 4 pounds per week during any dieting session. Your best bet is to lose weight in a cycle...start with 1-2 pounds/week, move up to 3-4 pounds/week, then drop back to 1-2 pounds/week.
Check out Diet Cycles for more information on controlling the rate of weight loss.
The Emergency Diet -- Maintenance of Lost Weight
Losing weight at any rate or with any plan requires a maintenance plan. You must have a plan to maintain your weight loss success or the weight will come back fast.
We will now go over our safe and healthy plan for how to lose weight fast.
How To Lose Weight Fast Diet Plan
The steps of how to lose weight fast and minimize weight gain:
- Week One, Part One -- drink a protein shake supplement everyday. Do not change anything else. Drink a protein shake that's a 50:50 mix of whey to casein proteins. The best time to drink the shake depends on your physical activities.
Since most bodybuilders know what to do, I suggest for the rest of us, a protein shake between breakfast and lunch or between lunch and dinner. The time you choose depends on when you have the longest period of fasting. For me, it's between lunch and dinner, so my shake comes around 3pm.
Week One, Part Two -- Start an exercise program, with the first week involving nothing but stretching major muscle groups. Stretching increases the tonal stimulation to muscles (tone) causing them to burn more calories at rest. Plus it protects against injuries.
Exercise is very important for all fast ways to lose weight.
- Week Two -- Start dieting by replacing 1/2 of a meal with the same protein shake from last week. Do this for 1 week.
- Week Three -- Replace one whole meal with a protein shake. Change the mixture of the shake to 60% whey and 40% casein proteins. For most people, this comes out to about a 500 calorie reduction.
- Week Four -- Reduce caloric intake by another 250 calories. I suggest adding a second protein shake, made up of the same 60:40 mix and use it to replace 1/2 of a another meal.
Record the amount of weight you're losing. Never let it reach a rate of more than 4 pounds per week (that's double what I normally recommend).
- Week Five -- Repeat week four.
- Week Six -- Add back the last 250 calories you dropped and stop drinking the second shake.
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If you have any questions on fast ways to lose weight, please contact us.
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