Desperate to Lose Weight?

by : Matt Shine

Losing weight quickly is possible, however you will have to use some common sense or else you risk putting the weight back on or worse, hurting yourself. If you lose weight to suddenly you can do serious damage to your body.

So what's the best way to lose weight? Don't expect this to be an overnight journey, it's just not going to happen. There are two basic 'ingredients' to lose weight: diet and exercise. You can't take any shortcuts here; you can't do one without the other.

Time for preparation. First of all, you need to determine your daily calorie intake. The average daily caloric intake for women is around 1950 and 2500 for men. In order to lose weight you need to lower this intake, but don't cut your intake by anymore than 400-500 calories. (There are a number of calorie requirement calculators available online to determine your exact daily requirements)

Next up you need to plan out your diet, ensuring you are getting a healthy balance of fats, protein and carbohydrates. A common ratio is 40:40:20, 40% protein, 40% carbohydrates and 20% fats. Don't simply cut out fat completely as it is used in various functions within your body, such as hormone production - completely excluding it from your diet will actually hinder your results.

You also need to start an exercise regime, but it doesn't need to be intense for weight loss. Walking an hour a day is sufficient, but if you want to do something different that will be fine - as long as your heart rate is up! It's also recommended you do some weight training as it will increase your metabolism significantly. A sample program would be to weight train 3 days a week and go for an hour walk the remaining four days.