Let’s be honest, most of the time you think about weight loss, you’re thinking about how to lose weight fast. If you’re truthful, that means you’re going for the strategy that involves eating the least amount of calories as you possibly can, for as long as possible. This Kamikaze method of fast weight loss can work, but often backfires with weight re-gain or just not lasting more than a few days on the diet – ergo little weight loss. By going for fast weight loss, you may be ignoring the advice of pretty much every nutritionist who prefers the slower approach.
Ideally you should try to keep your calorie intake at or above 1200 calories per day for women and 1800 calories per day for men – it’s healthier, safer and it’s more likely that you’ll actually make some permanent positive lifestyle changes. Determine your calorie requirements using the calorie calculator. In other words, you’re more likely to keep off the weight you’ve lost. The fast weight loss approach often fails simply because you end up being ravenously hungry, irritable, faint, just plain sick or all of the above. Not eating at all, only eating sporadically or restricting yourself to specific foods with little nutritional value will break you – sooner not later. Having, said all that, if you are still keen to lose weight fast, you need to plan particularly well in order to avoid blowing your diet, as the temptation give up and give in to binge eating will be particularly high. Here are a few things to bear in mind when trying to lose weight fast:
1. DECREASE HUNGER
Supplying your body with nutrients will increase the amount of weight you lose when on your fast weight loss plan. Why? The reason many people often still feel hungry when reducing their calorie intake is that their body is getting insufficient nutrients. However, when you consume more nutrient-dense food, you’ll be satisfied with fewer calories (read about foods to lose weight fast). You simply desire less food. You will feel less hungry, which means that you are more likely to stick to your diet. This means you can drop your calories low enough to lose weight fast, without giving-up after a few days.
2. DECREASE CRAVINGS
You’ll also ensure fast weight loss because when your body is supplied with the nutrients it needs you’ll have fewer craving fat- and high-calorie foods, making you less likely to cheat on your weight loss diet. When incorporating high nutrient foods you can lose your food cravings, hypoglycemic symptoms and other sensations that drive you to break your diet. On the other hand, low nutrient foods will promote food cravings and overeating.
3. DECREASE SIDE-EFFECTS
The health of your skin, hair and fingernails all reflect the nutritional status of your body. Dry hair, premature aging, hair loss, dandruff, skin tags, acne, dry skin bumps on the back of the arms, cracks at the corners of your mouth, dark circles under the eye, poor fingernails and more can all be the result of nutritional deficiencies. There’s no point to being slim, but ugly – not to mention sick because you lack vital nutrients. Furthermore, meeting your nutritional needs will decrease the likelihood/ severity of fatigue, headaches and irritability that often occur when you lose weight fast.
WHAT ARE THE RISKS OF FAST WEIGHT LOSS?
Fast weight loss can place extreme physical demands on the body. The dangers of fast weight loss increase with the length of time you’re on the diet. Possible risks include:
- Malnutrition. Generally due to insufficient protein consumption over a period of weeks.
- Dehydration. Easily avoided by drinking sufficient fluids.
- Electrolyte imbalances.
- Gallstones (in up to 25% of people losing large amounts of weight over several months).
- Menstrual irregularities
- Hair loss
- Muscle loss