You’ve heard it time and again: celebrity diets do not work for long term weight loss. But how about those special occasions when you really need to shed a couple pounds fast?
It’s tough to give up the promise of fad diets such as the Lemonade Diet, Cabbage Soup Diet plan, or Lose 21 Pounds in 21 Days when your mission would be to wear a new outfit in time for a gathering, wedding ceremony, or any other unique occasion.
So what’s wrong with losing 20 pounds fast so you are able to wow your friends and family having a svelte new shape? The fact is that absolutely nothing is wrong with reducing your weight rapidly — as long as you’re doing so the proper way, says Michael Dansinger, MD. He’s the medical physician for NBC’s The Biggest Loser show, which spotlights fast and dramatic weight reduction.In theory, “1 could drop as much as 20 pounds in a week following a extremely ambitious eating and exercise plan, devoting more than seven hours each week to rigorous exercise, and under a physician’s care like we do on the tv program,” he says.
But even if you cannot drop every thing to go to weight reduction “boot camp,” you can safely lose three or more pounds per week at home having a healthy diet plan and lots of physical exercise, says weight loss counselor Katherine Tallmadge, RD.
Actually, using a goal like looking great at a wedding ceremony or reunion may be an excellent motivator, so long as you follow a weight loss plan that you can maintain up after the special event. But you need to plan ahead and allow enough time to make modifications to your shape. ”Don’t delay until one week before the reunion to try and shed 10 pounds,” advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.
How you can lose weight fast?
Reducing weight is a simple mathematical formula: You should burn more calories than you take in. Experts usually suggest creating a deficit of 500 calories per day via a mixture of consuming fewer calories and increasing physical activity. Over the course of every week, this ought to yield a loss of approximately 1-2 pounds of fat.
If you want to shed weight faster, you’ll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise each day (but make sure to not dip below this calorie level for safety’s sake). On this kind of plan, you are able to expect to lose 3-5 pounds the very first week, or much more in the event you weigh over 250 pounds.”
Dieters who stick to the plan can lose 2 pounds from diet and 1 pound from exercise each week, as well as more if they’ve more to shed, simply because the much more fat you need to shed, the quicker it comes off,” says Dansinger.
You may shed even more weight initially if you limit salt and starches. ”When you reduce sodium and cut starches, you decrease fluids and fluid retention, which may lead to as much as five pounds of fluid loss when you get started,” explains Dansinger.