Rapid Weight Loss
Rapid Weight Loss Diet Plan – 5 Tips For Your Weekly Weight Loss Diet Plan
Whether you are following a rapid weight loss diet plan or trying to lose weight slowly, you are facing a life style change that is totally based on how your work week goes. Usually most work weeks are filled with long commutes, long hours and perhaps social outings that seem to deliberately throw us off from our plans.
If you need to loose weight quickly, then you need to be near perfect in executing your weight loss plan. Here are five tips you help you be most effective in losing weight. These should be part of your weekly routine.
Please note these tips require some thought and it is suggested you execute some of these items on your day off.
Create your weekly menu
On a rapid weight loss diet plan, your success or failure is solely based on what you eat and what you don’t eat. So, you should create a menu. The menu should serve as a guide to every meal you will eat during the week.
I suggest you buy a spiral note book or composition book and date the menus you create. This way you can take notes and review past menus.
Keep the menu with you during the week and mark down if you ate what you planned. Also make notes of when you cheated.
Create your shopping list and go shopping
After you create your menu, you need to look at the meals you have planned and make a shopping list. Your shopping list should be very simple with only the items that support your menu.
Identify Possible Cheat Days for the upcoming week
No matter how hard you try to lose weight you will always be in a situation where you may be tempted to over eat. This includes social outings with co-workers or friends. Identifying these days will help you over come them.
Prepare your meals ahead of time.
Preparing your meals ahead of time provides the following: you are making a commitment to eat that meal and you are ensuring yourself you are going to eat a meal that is helping you reach your weight loss goals.
Review your week
Always review the week to see how successful you where with your weekly menu. You’ll be able to see what you worked and didn’t work. Simply, take a look at your menu and then review the meals you ate. If you took good notes, then you’ll be able to use the review process as a learning experience to fine tune your rapid weight loss diet.
Frequently Asked Questions
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QUESTION:
How many calories should I eat for rapid weight loss?
Im 15, about 5’7, and need to lose weight by tuesday. Im asking someone out and I would like to look my best when I do so.
How many calories should I eat daily to acheive rapid weight loss?
(Im not a girl)-
ANSWER:
Do calories matter or do you simply need to eat certain foods and that will guarantee you’ll lose weight? Should you count calories or can you just count “portions?” Is it necessary to keep a food diary? Is it unrealistic to count calories for the rest of your life or is that just part of the price you pay for a better body? You’re about to learn the answers to these questions and discover a simple solution for keeping track of your food intake without having to crunch numbers every day or become a fanatic about it.In many popular diet books, “Calories don’t count” is a frequently repeated theme. Other popular programs, such as Bill Phillip’s “Body For Life,” stress the importance of energy intake versus energy output, but recommend that you count “portions” rather than calories…
Phillips wrote,
“There aren’t many people who can keep track of their calorie intake for an extended period of time. As an alternative, I recommend counting ‘portions.’ A portion of food is roughly equal to the size of your clenched fist or the palm of your hand. Each portion of protein or carbohydrate typically contains between 100 and 150 calories. For example, one chicken breast is approximately one portion of protein, and one medium-sized baked potato is approximately one portion of carbohydrate.”
Phillips makes a good point that trying to count every single calorie – in the literal sense – can drive you crazy and is probably not realistic as a lifestyle for the long term. It’s one thing to count portions instead of calories – that is at least acknowledging the importance of portion control. However, it’s another altogether to deny that calories matter.
Calories do count! Any diet program that tells you, “calories don’t count” or you can “eat all you want and still lose weight” is a diet you should avoid because you are being lied to. The truth is, that line is a bunch of baloney designed to make a diet sound easier to follow.
Anything that sounds like work – such as counting calories, eating less or exercising, tends to scare away potential customers! The law of calorie balance is an unbreakable law of physics: Energy in versus energy out dictates whether you will gain, lose or maintain your weight. Period.
I believe that it’s very important to develop an understanding of and a respect for portion control and the law of calorie balance. I also believe it’s an important part of nutrition education to learn how many calories are in the foods you eat on a regular basis – including (and perhaps, especially) how many calories are in the foods you eat when you dine at restaurants.
The law of calorie balance says:
To maintain your weight, you must consume the same number of calories you burn. To gain weight, you must consume more calories than you burn. To lose weight, you must consume fewer calories than you burn.
If you only count portions or if you haven’t the slightest idea how many calories you’re eating, it’s a lot more likely that you’ll eat more than you realize. (Or you might take in fewer calories than you should, which triggers your body’s “starvation mode” and causes your metabolism to shut down).
So how do you balance practicality and realistic expectations with a nutrition program that gets results? Here’s a solution that’s a happy medium between strict calorie counting and just guessing:
Create a menu using an EXCEL spreadsheet or your favorite nutrition software. Crunch all the numbers including calories, protein, carbs and fats. Once you have your daily menu, print it, stick it on your refrigerator (and/or in your daily planner) and you now have an eating “goal” for the day, including a caloric target.
Rather than writing down every calorie one by one from every morsel of food you eat for the rest of your life, create a menu plan you can use as a daily goal and guideline. If you’re really ambitious, keeping a nutrition journal at least one time in your life for at least 4-12 weeks is a great idea and an incredible learning experience, but all you really need to get started on the road to a better body is one good menu on paper. If you get bored eating the same thing every day, you can create multiple menus, or just exchange foods using your primary menu as a template.
Using this meal planning method, you really only need to “count calories” once when you create your menus, not every day, ad infinitum. After you’ve got a knack for calories from this initial discipline of menu planning, then you can estimate portions in the future and get a pretty good (and more educated) ballpark figure.
So what’s the bottom line? Is it really necessary to count every calorie to lose weight? No. But it IS necessary to eat fewer calories then you burn. Whether you count calories and eat less than you burn, or you don’t count calories and eat less than you burn, the end result is the same – you lose weight. Which would you rather do: Take a wild guess, or increase your chance for success with some simple menu planning? I think the right choice is obvious.
For more information on calories (including how calculate precisely how many you should eat based on your age, activity and personal goals, and for even more practical, proven fat loss techniques to help you lose body fat safely, healthfully and permanently, check out my e-book, Burn The Fat, Feed The Muscle at
http://www.fightfatphilly.com/tom_venuto_fitness_articles.html
To learn more about building your best body ever, simply go to http://www.ChristianHealthandFitness.com to download YOUR FREE copy of ‘The Christian’s Guide To Maximal Fat Loss’ sample plan. You will also find some more great fitness tips from Matt Shuebrook at http://www.FightFatPhilly.com/articles.html and http://www.MyPhiladelphiaFitnessExpert.com
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QUESTION:
Does extreme calorie restriction (under 1000 a day) cause rapid weight loss or does it slow the metabolism?
I’ve seen two conflicting stories about extreme calorie restriction. One says that it causes rapid weight loss, the other that it slows the metabolism and causes an inability or decrease in speed of losing weight. Which is true? Any personal experiences?-
ANSWER:
well i been on a diet for 9 days now. my calorie intake is 1000-1200 calories. i also was drinking 1 -2 gallons of water a day. i lost 12 pounds in 9 days, but i think it does cause rapid weight loss but for only a short amount of time. but it also depends how active you are. if your are really active then your body is going to need more food to burn for energy. and since you would be eating 1000-1200 calorie like i was its going to use fat. but i suggest have a calorie intake that low take some vitamins as well. because your body wont be getting enough nutrients.
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QUESTION:
What is the most effective, low-impact exercise for rapid weight loss?
Due to previous injuries and accompanying aches and pains in my knees and ankles, I need to know which is the most effective low-impact exercise: bicycling or swimming? I prefer swimming as I am aware of it’s benefits as a full-body workout, but at the moment I am interested in rapid weight loss.-
ANSWER:
By low impact here I take it to mean weight bearing… as in.. you want to burn more calories, but don’t want to aggravate those injuries.I’m a huge advocate of bicycling… 1) you can cycle for exceedingly long periods of time at relatively high heart rates and due to the wind (evaporative cooling) you really don’t ‘feel’ how hard you are working.
I’ve burned 2000 calories in a single ride before.
Secondly, you need to do some strength training. Some real… lifting to failure within a single set, once or twice a week, kinda strength training. Its good for boys and girls. 15-30 minutes a week is all you have to spend. You’ll preserve and build your muscles, change your metabolism, etc.. etc… Its not just helpful but necessary for lasting weight loss.. otherwise you catabolize your muscles and its not fun.
You’ll never look back.
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QUESTION:
What foods should I eliminate completely from my diet to see rapid weight loss?
I was thinking about a “starch-free” (not all carbs) diet; giving up rice, bread, pasta, baked goods, etc. .. Will I see rapid weight loss resultant from this sort of a diet?-
ANSWER:
Eliminate fatty foods, such as carbs and sugars. Stick with salads and fruit and vegetables. Heathly and for the most part low in calories. Eliminate sugary drinks such as all types of sodas and juices. Stick with water mostly.
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QUESTION:
any ideas on solutions to loose rapid weight loss besides gastric bypass?
i am getting laproscopic gastric bypass surgery but i am finding out its kind of dangerous.any one have any other different ideas for rapid weight loss?-
ANSWER:
I highly suggest you avoid any surgery. This is something that can be tackled by yourself, without surgery. Your two friends when it comes to weight loss is information and discipline! Think hard about this choice: people can die as a result from this surgery, and even though this is uncommon many more are miserable after regardless. Pick up some dice and have a toss..are you feeling lucky? I suggest you get some information help from professionals first, and then apply discipline yourself. Check out my source if you want help, but avoid that surgery at all costs.
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