In this article I will give you 3 simple steps for creating quick weight loss.
Step one: Choose a simple and easy cardiovascular exercise. If you want your weight loss to come from unwanted body fat instead of your muscle and water, the best way to accomplish this is to burn it off using aerobic exercise.
A good example of a simple and easy cardio exercise is brisk walking. You can walk outside or inside on a treadmill. If you are a beginner, you can start out with three sessions per week, with 10 minutes per session.
After your first week, increase the duration of each workout by 5-10 minutes per week, until you reach 60 minutes per session. Once you have reached this level, you can increase your frequency, and start doing four sessions per week, with each workout lasting 60 minutes.
If you want to really turn up the heat and produce some really quick weight loss results, just keep increasing your intensity, duration, and frequency, until you are doing cardiovascular exercises twice per day, seven days per week.
This approach is not for everyone. It is only for people that want to lose weight really fast, and want this weight to come mostly from body fat. This is the approach I would use if I wanted to create fat loss in the fastest time possible.
Step two: Design an effective nutrition strategy. If you want quick weight loss results, and you want this weight to come from unwanted body fat you must provide your body with the food that it needs to function properly. And this includes the optimum amount of daily calories, and all the macronutrients and micronutrients it needs on a daily basis.
The easiest and simplest approach to this, is to take what you are currently eating and simply divide this into four equal meals. After taking this action, then start to consume each meal every four walking hours.
Once you get used to eating this way, little by little start to replace the processed and refined food sources with natural, unrefined complex carbohydrates, lean proteins, and good dietary fats. Do this at your own pace, and only when you feel that you are ready.
If you are using cardiovascular exercise on a regular basis, and eating mostly natural, unprocessed foods, and you are not happy with your fat loss results, then simply start eating smaller meals. The most important thing is to decrease the size of your four meals gradually.
If you want to achieve quick weight loss without hitting a weight loss plateau, you must never eat less food than your body requires.
Food cravings is the number one reason why most people give up when following low calorie and fad diets. Your primary objective is to keep eating like a normal person while you are burning off unwanted body fat with cardio training.
Step three: Use resistance training three times per week. It is very important for both men and women to use weight training on a regular basis to maintain their lean muscle mass during the whole weight loss phase of their program.
The reason for this is simple: To make sure that you keep your metabolism elevated, it is very important to maintain your current muscle mass. If this approach is not used, the natural loss of muscle during the weight loss phase of your program can lead to a slow down in your metabolism.
When this happens, your organism starts to burn less calories during the day, and what was once your daily calorie maintenance level will become a calorie surplus.
This will cause you to hit a weight loss plateau and this will be the end of your quick weight loss journey.
You see, no matter what you do, if you truly want to create quick weight loss, and you want this weight to come from unwanted body fat, you will have to keep eating like a normal person, will have to use cardio training to burn off body fat, and will have to use weight training to maintain your muscle.
Everything else will only work in the short run. If you have tried many different approaches and have not created permanent fat loss, then you might understand that this is true.
If you are just starting out, and you do not take this path, then it will only be a matter of time until you discover that this is the only approach that can help you to reach, and then maintain your ideal body weight.