The Dangers of Losing Weight Fast

Generally speaking, fast weight loss is not recommended as part of anyone’s regular diet. But if you wish to lose weight and stay healthy doing so, then there are some sensible methods to lose weight quickly that will not compromise your health.

These are a few tips that will help you better understand the right food interactions and how your body processes to help you lose weight quickly in a healthier way.

Water

Water is our friend. Not only is it empty in calories, water does a few things for us besides just needing it in order to live. Water is healthy for all of us.

Think of water as being a catalyst in losing weight. It also is an appetite suppressant. Water will help keep your stomach full, and works to metabolize stored fat by flushing out waste. By keeping water in your system, you are always flushing your body of toxins and waste our body does not need.

Fiber

When we eat foods that are rich in fiber, this helps to keep everything moving through our bowels. Like water, foods that are rich in fiber make us feel full longer.

Fiber is found in foods like potatoes, broccoli, beans, bran, nuts, chickpeas, apples, strawberries and figs. These type of foods that are rich in fiber cut calories that are consumed by attaching to other fat and proteins in foods you eat along with the fiber, removing these in the body’s elimination process.

Good Fat

There is good fat, then there is the bad fat. The good fats will give you the essential fatty acids for healthy growth and reproduction. This also assists in producing protoglandin, a compound in the body the regulates blood pressure, lowering the risks associated with heart disease.

A good source of getting linoleic acids, the good fat, are from the fatty acids found in foods like mackerel, salmon, sardines and herring. Getting up to 3 portions of these oily fish a week will aid your system in burning fat more effectively and also protect you against disease.

Protein

Getting quality protein from fish, shrimp, low fat yogurt and cottage cheese, skimmed milk and egg whites will help balance carbohydrates by helping to prevent insulin spikes that cause rapid energy loss and cravings for sugar.

Carbohydrates

Carbohydrates can actually help you lose weight. By staying away from processed foods that have carbohydrates and concentrating on good carbohydrates from wholegrains, fruits and vegetables, these whole food sources will aid in losing weight when eaten in moderation. Your body burns more calories digesting these foods than their processed equivalents.

Eating Regularly

To lose weight quickly and effectively without risking your health, you will actually be eating five times a day in smaller portions. Breakfast really is the most important meal of the day. By eating breakfast in the morning, your body will be better equipped to avoid pangs of hunger later throughout the day. Don’t overeat at any meals and pay attention to the total calories consumed by you.

There are some very real health risks associated with losing weight too quickly by not eating properly and skipping meals. When you deprive your body of what it needs, you are essentially leaving yourself open to a host of issues, not to mention compromising your body’s natural immune system. By eating the right foods regularly in the right proportions, you will not only feel better, you will be healthier for it.

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The single most important fact that you should know about losing abdominal fat is that there is no magical formula that can make your abdominal fat vanish in a jiffy. Losing abdominal fat permanently requires patience and commitment to some basic tips. But do notlose heart. It is a feat anyone can accomplish the easy way if one understands the reasons why abdominal fat develops and why it seems so frustratingly resistant to all those exercise or diet plans you have tried out but given up too soon to see results.

The first thing you must understand is that there is no physical exercise that can reduce fat from a specific part of the body. When you burn fat for energy, as during an aerobic activity, fat loss will occur systemically, i.e., from all over the body. But since fat distribution naturally varies from person to person, depending on inherited genetic factors, some people will tend to lose abdominal fat faster while others may lose fat at say hips or thighs faster. So do not compare your abdominal fat loss graph with others.

Another thing, doing countless sit-ups and leg-raises or slogging out day in and day out on the latest abs equipment without paying heed to your diet and an aerobic activity is not going to make your abdominal fat go away. What these exercises do is to shape up and tone your abdominal muscles, but do nothing to metabolize away the layers of fat covering them. That is why the shaped and toned muscles remain elusive to the eye.

There is one and only one way of losing abdominal fat the easy way, and that is with the combination of a balanced and nutritive diet, aerobic activity, and strengthening exercises for abdominal and other muscles. The best kind of workout to burn the layers of abdominal fat along with overall fat comprises a cardiovascular or aerobic exercise like brisk walking, jogging, cycling, dancing, swimming or stair climbing, combined with abdominal exercises like crunches and hip lifts, and also weight training for other muscle groups. Weight training increases your lean muscle mass and hence your metabolic rate, implying that you burn more fat even while resting.

Glycogen (stored carbohydrates) is the primary fuel source during the first 10 minutes of an aerobic exercise. Substantial fat burning starts only after stored glycogen is depleted. Hence, the key to fat loss is working out at moderate intensity continuously for about 45 to 60 minutes. However, this comprises only 50% of the abdominal fat loss plan. The remaining 50% contribution comes from diet control. Abdominal exercises will help strengthen the muscles and give definition to the reducing midsection.

However, if your calorie intake is higher than your calorie expenditure, you are bound to put on abdominal fat as well as general body fat regardless of how diligently you work out and how many abdominal crunches you do a day- it is simple mathematics in action. Ideally, spread your calorie intake into five small meals a day instead of 2 or 3 big ones. Include a variety of foods that are rich in fiber and low in fat and sugar, with about 55% of the calories coming from carbohydrates, 30% from protein, and 15% from fat. Avoid carbohydrates late in the evening.

Remember, when it comes to losing abdominal fat, you have to adopt a holistic, whole-body approach as there are absolutely no shortcuts. A surgical shortcut like liposuction also becomes meaningless if you are not going to control to your diet, because removing fat cells from the abdomen by liposuction will lead to excess fat storage elsewhere and perhaps under the chin or on knees or shoulders- where it may look even worse than at the abdomen.

Lastly, here is a fact that is not exactly what you would want to hear: even if you are on a holistic exercise-cum-diet fat loss plan, abdominal fat is most likely going to be the last fat to leave your body.

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