How to lose weight fast?

HOW TO LOSE WEIGHT FAST


Perhaps a better query might be ' how to lose weight fast in a healthy way' (and stop the weight from returning).

First, there are some overall important points to be made. Second, this is followed by the lists, plans and programs to show you the way forward step-by-step.

EATING

Cut out refined processed carbohydrates (apart from an occasional treat). Over-consumption of refined processed carbohydrates is a major cause of weight gain and unwanted body fat. Over-consumption of these foods is also a major cause of heart disease, hypertension, insulin resistance, obesity, borderline and type 2 diabetes, and many other diet related diseases and conditions. If you are unsure what refined processed carbohydrates are, you can view a free list at the bottom of this answer.

Get your carbohydrates from natural sources such as low carbohydrate fresh leafy green vegetables, and leafy green salads, plus fresh low carbohydrate fruits such as berries.

Replace those refined processed carbohydrates with more of the specific fat burning proteins and make good use of the thermic effect of those foods. Drinking plenty of fresh water will help you body to process these foods. If you are unsure what these foods are, you can view a free list at the bottom of this answer, and learn more about the thermic effect of these foods.

For long-term weight loss, eat four or five small meals per day. You will not be eating more food; you will just be spreading it throughout the day. This will help to avoid food cravings. In addition, you might wish to try rotating your foods because your body can get used to a certain food routine (calorie shifting). Do not have treats unless you know that you will work off the calories consumed.

An excellent book (covering all the above in detail) that takes you by the hand and explains how to lose weight fast in a simple step-by-step way is the Fat Blast by Anna Wright and Dennis E. Bradford, Ph.D. (Paperback or Kindle, which you can borrow or buy from Amazon.) It also shows you how many carbohydrates to eat daily and explains why you won't be hungry when you are eating specific fats and specific fat burning proteins from natural sources.

EXERCISE

In addition, if you are able bodied, and not too overweight to exercise comfortably, engage in regular cardiovascular (cardio) exercise. Any exercise, sport or activity that increases your heart and respiration rate for a specific period is cardiovascular (cardio) exercise. There are different degrees from mild to intense. There's an inverse proportion between intensity and duration. Intense exercise must be brief! For example, you can sprint 100 meters, but you cannot sprint 5000 meters. Intense cardio exercises include running, interval training, and graded exercise protocol. Brisk walking is an example of mild cardio exercise.

If you are not able bodied, or too overweight to exercise comfortably, you can still achieve excellent results by following the dietary changes explained earlier on this page, and via the page links listed at the bottom of this answer.

At the bottom of this answer, there are some free exercise plans for mild cardio, and intense cardio.

Here are a few examples of cardio exercise:

  • rowing
  • cross-country skiing
  • trampolining
  • minitrampolining
  • nordic walking
  • aerobic dancing
  • brisk walking on a treadmill or outdoors
  • jogging on a treadmill or outdoors
  • running on a treadmill or outdoors

In addition to cardio exercise, add weight/strength training, if you are able. Weight/strength training will increase muscle. Don't worry; you don't need to develop huge bulging muscles (unless for some reason you want to). Muscle is your metabolic furnace that will burn extra calories 24 hours a day, and not just when you are exercising.

HOW TO LOSE WEIGHT FAST, SUMMARY

Eliminate/strictly limit refined processed carbohydrates, replace with specific fat burning proteins,
if able bodied, engage in cardio exercise, and add weight/strength training. Even without weight/strength training, the dietary changes will enable you to achieve real weight loss in a healthy way and stop the weight from returning.

(If you have any known health condition or disease, seek the approval of your own physician before changing your exercise or eating habits. )

For the effective 'how to lose weight fast' plans, lists, and programs, use the page links given below.

  1. The Belly Fat Blast - a step by step guide about the dietary changes that must be made
  2. Fat Burning Foods (to replace the refined processed carbohydrates), and more about the fat burning thermic effect of these foods
  3. Refined Processed Carbohydrates (to avoid or strictly limit, apart from an occasional treat)
  4. Mild Cardio Plan 1 (the easier plan), and Cardio Plan 2, (the slightly harder plan)
  5. Intense Cardio Exercise Plan
  6. Weight/Strength Training Programs, for beginners and upwards, young or older, male or female, you are never too old to benefit from strength training


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More information about one method of Intense Cardio Exercise



Ideas: -Stop drinking soda, and you lose 13 pounds in one year.

-Switch regular potato chips with baked chips. [but no chips would be best]

-Add more fruits and vegetables to your diet.

-dont starve yourself just eat really slow that makes you feel full don t give yourself treats unless u truely believe you will work off however many calories that wateva u ate had