Clean Diet Basics
If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.
If you want to lose weight faster, you’ll need to eat less and exercise more.
For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s dangerous.
Diets for Fast Weight Loss
Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :
- Eat vegetables to help you feel full.
- Drink plenty of water.
- Get tempting foods out of your home.
- Stay busy — you don’t want to eat just because you’re bored.
- Eat only from a plate, while seated at a table. No grazing in front of the ‘fridge.
- Don’t skip meals.
Fad Diets and Crash Diets
I know how tempting diet crazes can sound, especially if you have a lot of weight to lose. You hear about stars who did it and look incredible
But remember, if a diet plan sounds too good to be true, it probably is.
Exercising for Fast Weight Loss
It’s time to move more! Losing weight requires close to an hour a day of moderate exercise, one study shows.
Plan to do cardio and strength training.
“Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training,” Dansinger says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, Dansinger says.
If you’re not exercising now, and you have a chronic condition or a lot of weight to lose, it’s wise to check in with your health care provider first. They’ll be rooting for you! And they’ll make sure that you’re ready to work out.