Try These Quick Weight Loss Tips to Slim Down Before Your Trip
You will often want to lose weight fast before a special event such as a vacation. Wearing swimsuits can identify the need to lose weight since they can be unforgiving to your figure. You can lose ten pounds quickly in many cases without risking your health by following a few simple steps.
Make a Commitment
Rapid weight loss requires a commitment to ensure you are able to put forth the necessary mental and physical effort. Permanent weight loss requires a change in your lifestyle, which means minimizing the stressors that may cause you to overeat. These stressors typically include relationship and financial problems. Your commitment towards losing weight should also include a specific start date.
Your success in losing weight depends on your motivation. Identify your reasons for losing weight before your vacation, such as looking better in a swimsuit. You should also develop methods of calling upon those reasons when you are tempted to break your diet. This often includes taping notes on your refrigerator that provide encouragement. You can also improve your chances of meeting your weight-loss goals by surrounding yourself with friends and family members who will support you.
Lose Water Weight
You can often lose weight quickly and safely in the short term by losing water. Physicians may prescribe a very low-calorie diet for a short period when the patient is morbidly obese, meaning the level of obesity is such that it is causing immediate health problems. The primary purpose of this type of diet is to cause the patient to lose excess water quickly. A low-calorie diet requires medical supervision, and you should not follow it for more than two weeks. It can allow you to lose 6 to 10 pounds before you transition to a long-term weight-loss plan.
Calculate Your Calorie Deficit
You have a calorie deficit when you are burning calories at a higher rate than you consume them. This will cause you to lose weight, although a calorie deficit can be unhealthy if it is too large. Dieticians generally recommend a maximum long-term weight loss rate of 1 to 2 pounds per week, depending on your weight. A pound of fat contains 3,500 calories, so a weight loss rate of one pound per week is equivalent to a calorie deficit of 500 calories per day.
Your maximum safe calorie deficit is therefore between 500 and 1,000 calories per day. In addition, you should also consume a minimum number of calories regardless of your desired calorie deficit. Men should eat at least 1,500 calories per day, while women should get at least 1,200 calories per day.
Select Healthy Foods
Sensible diets can vary greatly in their common food selection, although they will generally have some things in common. Your diet should consist primarily of whole grains, fruits, and vegetables. Avoid foods that are high in fat and sodium as well as foods that are low in fiber.
You should also select low-calorie beverages to avoid consuming calories unnecessarily. Water should comprise most of your fluid intake since it has no calories and helps remove toxins from your body. Avoid high-calorie beverages such as alcohol, fruit drinks, and other sweetened beverages.
Keep Your Metabolism High
It is important to keep your metabolism high when you are trying to lose weight, which generally means eating smaller meals more frequently. Give your metabolism a strong boost with a good breakfast like granola, yogurt, and fruit. This breakfast is high in protein and fiber, but low in fat. A good breakfast will also keep you from getting hungry during the morning and reaching for an unhealthy snack such as a doughnut. Eat your last meal of the day at least two hours before you go to sleep. Your metabolism slows down at the end of your day, which can cause the food you eat at this time to be stored as fat rather than using it as an immediate energy source.
Perform Anaerobic Exercise
Anaerobic exercise generally consists of short, rapid movements against high resistance. Its primary purpose in a weight-loss program is to build muscle, which burns more calories than fat. Perform anaerobic exercise three times per week, typically in the form of a weight-lifting session. Train each muscle group with three to four sets of exercises consisting of 8 to 12 repetitions in each set. Important muscle groups include abdominal muscles, quadriceps, pectorals, biceps, and triceps.
Perform Aerobic Exercise
Aerobic exercise generally consists of movements against light resistance over a long period of time. Its primary purpose in a weight-loss program is to increase your heart rate, which burns calories. Aerobic exercise also provides the additional benefit of elevating your metabolic rate for a significant period of time after you stop exercising. Common aerobic activities include biking, running, rowing, and walking.
Engage in an aerobic activity three times per week for at least 45 minutes during each session. Ensure the exercise increases your heart rate to 65 percent of your maximum rate. Estimate your maximum heart rate in beats per minute by subtracting your age in years from 220.