If you are looking for fast weight loss, the most effective technique for losing weight is to combine diet and exercise. We will focus a lot more on a weight loss diet but you must keep it in the back of your mind that quick weight loss requires you to not only eat more healthy but also to incorporate regular and consistent exercise.
Being successful when embarking on a weight loss diet does not necessarily mean that you should completely suppress your appetite and get on a drab diet. On the contrary, for a weight loss diet to be effective, the most important thing that you must do is to start by changing your mindset and approach to food in general and establish a consistent nutritional discipline. Realistically, some sacrifices will be necessary to achieve your weight loss goals.
Most diets consist of skipping meals and end up eating much more than they would normally do. Skipping meals disrupts the process of weight loss and may pose health risks to you. Other than change on your attitude, there are a number of other vital steps that you can take when embracing a weight loss diet.
Calculate your basal metabolic rate: The basal metabolic rate is the minimum amount of calories that you need for your daily functioning. It is unhealthy to compromise your diet to a point that is below your basal metabolic rate. The basal metabolic rate is determined by your weight to mass (or volume) ratio and the level of daily activity that you are involved in. To calculate your basal metabolic rate, you can use any of the free basal metabolic rate calculators available over the internet where you will be required to itemize the various activities you are involved in on a daily basis.
The basal metabolic rate calculator gives you a good indication of the total amount of energy required for your day. As you get on a weight loss diet monitoring system, these vital figures, as you move along, are crucial to ensuring that you are achieving your weight loss objective. In fact, checking the basal metabolic rate on a daily basis is probably the best approach so you can quickly catch not only the positive changes from your weight loss diet but also any stagnation in your weight loss that will require you to make further changes to your diet.
Calculate your diet calories: Something that must go hand in hand with the basal metabolic rate monitoring is the calculation of your calorie intake. Nowadays, calculating the calories of the food you take has been made much easier as this information now appears on the packaging. For foods that do not come packaged such as groceries, you can search the internet and get the approximate calories contained in each portion. To make the calculation easier, you can create a table of the calories contained in the foods that you regularly eat in order to help you quickly compute the calories in each meal you take.
Check net calorie loss or gain: You calculate your net calories lost by adding your basal metabolic rate number to your activity level and then subtracting the calories you take in each day. If you are consuming more calories than you are burning, the result of this calculation will be a negative figure and it indicates that you are in fact adding weight. If on the other hand you are burning more than you are consuming, then the reverse applies - you are losing weight. The magnitude of the loss is the real proof of whether you are on a regular or a fast weight loss diet. But herein lies risk when trying to drive down your weight too fast.
Eating healthy snacks: To ensure that your diet is always below your activity level, you must learn to eat smart and stick to the best diet for fat loss. One of the most effective ways of keeping tabs on your calorie intake is by eating frequently but in small portions as opposed to taking large meals that are widely spaced out. For instance, taking a fruit every three hours such as an apple will keep your calories low and therefore help you burn fat in your body.
Eat whole grain foods, fruits and vegetables: Some of the best diets that will propel you into fast weight loss are whole grain foods, fruits and vegetables. These foods are naturally low in calories and in addition help you to improve your immunity against diseases. Eating more of these foods helps you stay healthy and at the same time enables you to burn fat. The fiber in whole grain meals is low in fat and will help you on your fat loss goal and improves your digestion process overall. In addition, such foods rich in fiber make you feel full fast and help control your intake of unhealthy foods.
Drinking plenty of water: Drinking water is a very effective way to lose weight fast. Water improves your metabolism and it is also a medium for discharging waste from the body. Similar to foods rich in fiber, water also helps reduce your appetite for other foods. It is always recommended that you keep a bottle of water close by whenever you start feeling thirsty or craving for foods, you can drink a few gulps and problem solved.
Practice measuring food: Measuring food may in the beginning seem to take away the joy of eating food. But the benefits are phenomenal. You can start by reducing the quantity of food you have on each plate. If you normally take two plates, you can reduce the amount of food you serve on each trip and this will work to psychologically control the amount of calories you take in. This will in the long run help you lose fat.