Is it possible to achieve rapid weight loss? The answer is yes, but it may not be the best long term answer. You have probably seen examples of this on the Biggest Loser TV show. What most people don't understand is what the contestants put their bodies through in order to achieve such dramatic results in a short period of time. The outcomes seen on the show are not an illusion, but not realistic for most people in the real world who have multiple daily responsibilities. However, if you're looking for safe, realistic results, they can be obtained by incorporating the following suggestions.
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Focus on Your Diet
In order for you to achieve rapid weight loss, your diet must be impeccable! Not only must you avoid the obvious bad foods such as: fried foods, cakes, cookies, ice cream, all desserts, chips, and most processed foods that come in a box or bag. You must also avoid most beverages and fruits. You should not drink any alcohol, coffee, soda, or fruit juices if you want rapid weight loss. Your beverages should consist of plenty of water throughout out the day (6-8 glasses), and optional green/herbal teas, or low sodium vegetable juices and broths.
Your meals should include one source of protein; preferably lean cuts of chicken or fish in 3 ounce portion sizes, or if you're a vegetarian substitute tofu or natto for meat. Eggs are another great source of protein that you could include in your meals. You should limit your carbohydrate intake to just vegetables and these should be added to each meal. Stay away from starchy vegetables like peas, carrots, potatoes, sweet potatoes, or corn and rapid weight loss will be easier.
Instead, focus on green leafy vegetables. Also, try to add a small portion of raw veggies to each meal, but avoid commercial salad dressings. For dressings use 1 tablespoon of olive oil and fresh lemon juice. Your meals should not be spaced more than 4-5 hours apart and make sure to eat breakfast, lunch, and dinner. If you skip meals or wait longer than 5 hours to eat, your metabolism will slow which will make rapid weight loss hard.
You Must Exercise Daily
The other important consideration for rapid weight loss is exercise. If you have watched the Biggest Loser you have probably seen the contestants engage in numerous physical challenges and exercise sessions. What you don't know, is the contestants spend hours everyday working out. You probably don't have more than an hour of free time to exercise everyday so you need to concentrate on high intense workouts if you want rapid weight loss. Your workouts should include a combination of cardiovascular conditioning exercises along with resistance training exercises.
Some of the best weight lifting exercises to perform are those that use your body weight as resistance such as: push ups, pull ups, squats, lunges, dips, planks, crunches and bridges. The reason these exercises are superior to other movements is that they require more balance and coordination, resulting in more calories burned. Also, these exercises have a tendency to significantly raise your heart rate. In between performing body weight exercises, add a short bout of cardiovascular exercise such as: jogging in place, jump rope, stepping up and down on a stair/bench, running on a treadmill, riding a stationary bike or using an elliptical trainer. The key to your exercise sessions is intensity. Try to keep your heart rate up and avoid long breaks in between exercises if you're looking for rapid weight loss.
Rapid weight loss is not easy nor is it suggestible. However, if you are diligent about your diet and you include high intensity workouts daily you can achieve your goal. Remember, it is always advisable to check with a physician prior to starting any weight loss program, especially if you're focused on rapid weight loss.
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