Even though most people want to lose weight fast, this is not always safe. Depending on your body type, getting rid of the extra pounds in a very short period of time may be dangerous. In addition, some claim that losing weight at a slower rate prevents gaining weight again once the target is achieved. Â
In order to determine how to lose weight fast, you need to find out your body type and the body mass index. When calculating this index, you need to know your current weight and height. If the result ranges between 18.5 and 24.9, your weight is normal. A value between 25 and 29.9 indicates obesity, and anything exceeding this value is classified as obesity. Depending on this value you can establish a target weight and a certain pace at which you wish to lose extra pounds.
One of the first things that need to be done when you want to lose weight fast is to reduce calories. Since fats, proteins, carbohydrates and alcohol are all sources of calories, reducing the intake is synonymous with a rather strict diet.
Dietary saturated fat and cholesterol abound in junk food, so this needs to be completely excluded from your diet. It may be tasty, but it does not bring anything good, and in most of the cases, your sensation of hunger prevails. Saturated fat and cholesterol contribute to heart coronary diseases, which are very common in overweight people. Of course, there are several other sources of bad fats besides junk food, such as red meat. Moving to a vegetarian or even vegan diet will help you to lose weight and stay healthy for a long time. Dairy products are also among the sources of saturated fats, so consuming them with moderation is highly recommendable.
Alcohol is dangerous from more than one point of view. First of all, it is very high in calories. Regular consumption may cancel the beneficial effects of a low calorie diet. On the other hand, alcohol is able to cause modifications in plasma triglyceride levels. If you plan to lose weight fast, quitting alcohol should be among your priorities. Â
Fiber is yet another factor that influences rapid weight loss. Its role in digestion and in the detoxification of the body cannot be denied. More than that, soluble fiber can help you decrease the blood cholesterol levels. Some foods rich in soluble fiber are:
Â· Oat bran
Â· Rice ban
Â· Citrus fruits
Â· Apple pulp
Approximately 7 grams of soluble fat per day is enough to keep heart diseases at distance. Insoluble fat, on the other hand, does not seem to affect the blood cholesterol levels in any way, but improves normal bowel function. Insoluble fiber is included in such foods as:
Â· Whole-wheat breads
Â· Wheat cereals
Â· Wheat bran
Â· Brussels sprouts
Â· Apple skin
Oat bran and wheat bran may contain high amounts of sodium, fat and saturated fatty acids, all of which need to be avoided if you want to lose weight fast.