How to Lose Weight Fast, But Safely

lose weight fast

If you’re considering embarking upon a weight loss plan, health should always be your top goal. Health and safety go hand in hand to make a plan successful.

The general rule for weight loss is that it’s unsafe to lose more than three pounds per week. If this sounds like it’s not enough, be careful. It’s far better to lose 10 pounds in a month than lose five pounds in a week, hit a wall and give up, gain it all back and be at square one in a month.

Think of your long-term goals for a healthier lifestyle — being able to run and jump, having the stamina to play in the yard with your kids, or getting to shop in regular department stores — rather than how many pounds you need to lose by a strict deadline.

Once you’re in that mindset, go all in on the classic recipe for weight loss: nutritional eating and aerobic exercise.

On the nutritional side, eat several small meals per day as opposed to just a couple of large ones. Drink plenty of water, and skip the sugary beverages. In fact, take a day to get all the junk food out of your home entirely so it won’t even be a temptation. Keeping a food journal can be a great way to monitor your calorie count, and just the act of writing down what you eat can cause you to eat less.

For exercise, a blend of cardio and strength training works best. If you haven’t exercised in a while or feel like you may not be able to, check with your doctor to develop a plan. The key is taking it slow at first and building up to a regular routine; Dr. Dirk recommends one hour of aerobic exercise every single day.

Between food intake and calories burned, you should be at a deficit of about 500 calories each day. Any more than that can become dangerous. Be realistic and know that you have to consume food to be able to exercise and build muscle.

Don’t give up and stick to your goals, and in the long term, whether it be a month or a year, you will see the return on your investment.

Want to live a longer life? Get more exercise!

exerciseIt’s no secret that exercise has numerous health benefits ranging from reducing the risk of diabetes to easing symptoms of depression. At a time when obesity has become a nationwide epidemic, the importance of exercise is more crucial than ever. While experts agree that exercise is a necessity for a healthy lifestyle, the question remains: How much exercise do we really need?

Government health organizations recommend about 150 minutes of moderate exercise per week, which averages out to just over 20 minutes per day, seven days a week. However, more strenuous and prolonged workout sessions may prove more beneficial.

Recent studies conducted by researchers with the National Cancer Institute and Harvard University pooled information from six large health surveys about people’s exercise habits and compared that info against 14 years of death records for the group.

As expected, those adults featured in the research who did not exercise at all carried the highest risk of premature death. They were followed not-so-closely by those adults who achieved less than the recommended exercise, yet still reduced their risk of premature death by 20 percent. The group that consistently met the recommended 150 minutes per week reduced their risk of early mortality by 31 percent.

But the benefits of exercise don’t stop there. Those who tripled the recommended amount exercise to reach a total of 450 minutes per week enjoyed a 39 percent drop in likelihood of an early death versus those who did not exercise at all. Beyond that, the study showed that longevity benefits plateaued.

These recent studies support Dr. Dirk’s long-held beliefs on daily exercise.

“I have espoused this idea for years,” Dr. Dirk says. “The old ‘20 minutes of exercise three times a week’ is worthless. The human body needs the beneficial stress of exercise to stimulate the immune system to repair. More importantly, it forces our heart and other organs to work efficiently.”

The moral of the story? The recommended 150 minutes of exercise per week is certainly better than nothing, but building upon that number for longer and more challenging workouts is likely to deliver greater benefits over time.

“To all my weight loss surgery patients: get on board!” Dr. Dirk encourages. “Start or resume your exercise routine. Slowly but surely work up to performing one continuous hour of exercise five or six times a week. (Don’t hurt yourself!) This regimen will help you get healthy, live a longer life—oh yeah, and lose a ton of weight!”