The best way to lose weight fast is by following the principles that govern weight loss. Rapid weight loss is of not much use if the weight rebounds with a vengeance. This is the case with most people. The fastest weight loss is one where the weight comes off and stays off. Do it any other way and you will spend a lifetime putting it on and getting it off.
Table of Contents for Article
- 1 What is the best way to lose weight
- 2 Step 1 – Understand the Fundamentals of Sustainable Weight Loss
- 3 Step 2 – Assess Your Current Situation
- 4 Step 3 – Plan Your Meals for the Coming Week
- 5 Step 4 – Announce Your Intentions to Those Close to You
- 6 Step 5 – Do Weight training 3 Times a Week
- 7 Step 6 – Do Cardio on Tuesday and Thursday
- 8 Step 7 – Keep Track of Exercise Progress
- 9 Step 8 – Review Your Food Journal and Take Measurements
- 10 Step 9 – Reward Yourself With a Cheat Meal
- 11 Step 10 – Repeat
What is the best way to lose weight
When it comes to weight loss, slow is fast and fast is slow. People who look for quick fixes, spend their entire lives doing so. People who lose weight according to the correct principles of weight loss need to do so only once.
Here are 10 steps lead the path to the best way to lose weight fast.
Step 1 – Understand the Fundamentals of Sustainable Weight Loss
Understand that healthy and sustainable weight loss is the result of losing fat while maintaining or even building on your muscle stores. Those who are afraid of building large muscles via weigh training exercises should educate themselves. Building large muscles is extremely difficult. This myth should be busted before going further. A related article entitled “Myth of Women Building Large Muscles with Weight training” and “The Myth of Women Lifting Weights and Building Large Muscles” may help to bust this myth. Understand the importance of boosting your metabolism as a revved up metabolism is truly the best way to lose weight fast.
Step 2 – Assess Your Current Situation
Take body dimension measurements of your waist, chest, hips, thighs, arms and stomach at the belly button. Weigh your self and also take body fat measurements if you have access to calipers. It would also be helpful to take a picture of yourself with clothing that reveal your bodyshape.
Step 3 – Plan Your Meals for the Coming Week
Always start your weight loss efforts on a Monday. Plan your meals in detail on Sunday. Buy the necessary groceries. Cook in advance for the coming days if this would help. Write down what you plan to eat for breakfast, lunch and dinner for the next 7 days. You should also plan to eat small snacks in between meals. This could be a single piece of fruit or up to 8 almonds.
Step 4 – Announce Your Intentions to Those Close to You
Tell those close to you about your intentions of losing weight. Get the support of your spouse of someone close to you .You will need their support when the going gets tough.
Step 5 – Do Weight training 3 Times a Week
Buy a set of dumbbells. Buy additional 0.5 pound or 1 pound weight plates. The first 2 to 3 exercise sessions would be required to establish the weight that you can carry for each exercise. Start with a weight that you feel you can carry for up to 8 repetitions. If you you can just manage 8 repetitions for each exercise set, you have selected the correct weight. If you can do beyond 12 repetitions, increase the weight as the dumbbells are too light.
Do not forget to warm up and stretch before you start exercising. Do the following exercises on Monday, Wednesday and Friday.
Squats (8 t0 12 reps : Repeat for 3 sets)
Rear Lunges (8 t0 12 reps : Repeat for 3 sets)
Bent Over Rows (8 t0 12 reps : Repeat for 3 sets)
Chest Press (8 t0 12 reps : Repeat for 3 sets) You could do this on a bench or on the floor
Shoulder Press (8 t0 12 reps : Repeat for 3 sets)
Ball Crunches (8 t0 12 reps : Repeat for 3 sets)
Step 6 – Do Cardio on Tuesday and Thursday
Do some form of cardio on Tuesday and Thursday. This could include brisk walking or jogging. Work towards increasing your stamina such that you could do interval training. Interval training is the absolute best exercise for burning fat but it requires you to be at a certain level of fitness. Read the article “How To Make Jogging or Running Work for Weight Loss” for further information on interval training.
Step 7 – Keep Track of Exercise Progress
Keep track of all your exercises. Write down the number of reps that you did and the weight that you carried. You must try to increase the number of reps done or the amount of weight carried in the next exercise session. Weight loss will continuously occur only if you continuously lift heavier weights. An interesting observation has been that women tend to underestimate the amount of weight that they can carry while men tend to overestimate. Do be careful when increasing the load.
Step 8 – Review Your Food Journal and Take Measurements
Feedback and review is an essential ingredient of the best way to lose weight fast. Review progress and take measurements every 2 weeks. If you are doing your exercise diligently but not losing weight, you need to have a closer look at your diet. Look for food that is calorie dense. Reduce calories slightly. Ensure that you are not missing meals. Consume 5 small meals in a day. The following articles would be helpful in fine tuning your diet;
- Carbohydrate, Protein and Fat for Correct Weight Loss
- Complex Carbohydrates and Refined Carbohydrates for Sustainable Weight Loss
- Glycemic Index, Glycemic Load, Insulin Resistance and Weight Loss
- Tapering Calories
Step 9 – Reward Yourself With a Cheat Meal
You can reward yourself with a cheat meal if you have been diligent with your exercise and your diet. Make sure that you follow the cheat meal rules so that there is minimum disruption in your weight loss efforts.
Step 10 – Repeat
Repeat these 10 steps and you are sure to get steady weight loss. Make sure that you do all the 10 steps as this is the best way to lose weight fast. Skipping or modifying any steps may compromise the results. Ultimately, you want to increase your awareness of the habits that caused you to gain weight in the first place. Once you are aware of these habits and have cultivated new habits, it is very likely that you would be able to sustain your new body shape. These are the secrets of the best way to lose weight fast.