HCG Weight Loss diets for quick weight loss can be very dangerous. But, if you don’t mind taking risks with your health, the 500 calorie diet might be right for you. Keep in mind, that even when considering diets for quick weight loss, the 500 calorie diet is a very extreme form of dieting. Even so, it tends to be extremely popular.
The reason for the popularity, obviously, is that you will lose weight quickly. Low-calorie diets abound among people who are looking for quick weight loss. But even among those low-calorie diets, 500 calories per day is at the low end of the spectrum.
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First, for a definition…For a diet to be considered low calorie, the arbitrary cutoff point is 1200 calories per day. Anything below that is considered to be a low-calorie diet. Clearly the whole idea of a low-calorie diet is to lose weight quickly, but again – it can be quite dangerous so it should always be thoroughly planned with a nutritionist or your family doctor.
The problem is, our body is very smart. It won’t just keep burning the same number of calories and taking the excess from fat. Your body doesn’t know that you are on a diet. It will think you’re starving. To help keep you alive, it will cut way back on the number of calories that uses. To do this it will slow down your metabolic rate and will start eating away at your muscle mass – to get it’s needed calories.
Over a long-term, this is disastrous. Your muscles burn far more calories than your fat, so if you lose them, it not only has a bad effect on your body but it also affects your ability to keep weight off in the future. The 500 calorie diet, as one of the diets for quick weight loss – works… but only for a short term.
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For the vast majority of us, especially if we are carrying extra weight, eating only 500 calories per day is literally starving our bodies. Most likely, you’ve been taking in 2000 to 5000 (or more) calories per day and suddenly dropping to 500 will immediately move your body into starvation mode. So, your metabolism slows way down in order to conserve energy.
Our bodies are quite adaptable. In a very short time you will learn to survive on 500 calories per day. (At least until you run out of calories to burn…then you’ll go into a coma and die.)
Thankfully, the majority of us discontinue our dieting before that happens. As soon as your diet is over, and you go back to your old eating habits – like we all do – you will have a sudden gain in weight. Actually, you’ll gain more weight than you would have, had you not ever gone on a diet to begin with. Diets for quick weight loss just don’t work. Plus, since you have lost so much muscle mass, it makes it much harder to maintain your weight in the future.
The most effective method of determining a healthy, livable daily calorie level, is by using a BMR/AMR calculator. It will tell you how many calories are necessary to support your health and your lifestyle. Once you know how many calories you need to maintain your weight, then you can subtract 500 calories per day, and you have one of the ideal diets for quick weight loss success.
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In the maze of options offered by vendors and the multitude of weight loss advise coming from advertising, tv, radio and press a potential dieter can get confused as to what are the general or main ways to lose weight.
Most of the options available fit in the following categories:
Calorie reduction is the key to weight loss and most every method include some type of lowering the consumption of calories we need everyday.
One method that is commonly followed is to count calories on everything we need, this approach has the advantages that we don't have to follow a specific type of diet or consume foods that we don't like or are not accustomed to.
Every food and every meal contains certain amount of calories and keeping track of them will allow us to know for certain how much we are consuming.
To lose weight one must be aware of the level of calories at which we can maintain our current weight and then consume any amount of calories from foods that are lower to that amount and one will lose weight.
With a simple Google search for caloric maintenance level you will find tools that will provide that amount based on your gender, age and height.
To know the amount of calories on most foods, specially those like prepared meals where there are no nutritional labels, you will need a calorie list, here too you can find good listings that include most foods including those from common restaurants and fast food places.
Crash, fast, or fade diets are diets that drastically reduce the amount of calories you consume everyday, many are popular and provide fast results.
Crash diets are not meant to be followed for extended periods of time, typically a few days or a few weeks and can be dangerous if you have any medical condition.
Since these diets are difficult to followed and stayed on due to the secondary feelings of hunger when consuming a low amount of calories, most commercial fast diets today are designed to be followed with a combination of appetite suppressants like high fiber content foods, enzymes, hormones or supplements.
Mos typical diets include a balanced approach to healthy eating, they are a good source to learn nutrition, healthy cooking and healthy recipes but they have the drawback that the weight reduction is more of a slow process over longer periods of time.
Most commercial diets that offer a balanced and healthy approach aim to reduce your caloric level to no more than 25 to 30% of your maintenance level.
A balanced healthy approach that can last a life time involves changing lifestyle to one that includes a balanced diet that contains all the nutrients your body needs everyday and and active lifestyle with some cardiovascular and muscle resistance exercises.
Most people that include a minimum of cardiovascular and muscular exercise of 1 hour at least 3 times a week never experience obesity.
All Of The Above?
An approach to weight loss can be a very individualized solution and could require any combination of any of the methods describe above, as well as a gradual path to achieve different levels of weight loss over a period of time.
One common approach is to follow a shock or crash diet to detox the body and lose initial pounds quickly gaining motivation, then to follow a more balanced and healthy diet over a longer period of time to learn about nutrition and healthy cooking, then incorporate an active lifestyle gradually to end up with a change of habits of lifestyle that can last a lifetime.
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If you're looking to increase fat loss, then it's important that you're paying close attention to what you're doing in the gym so that you can boost the intensity of your workouts and burn more calories on a daily basis.
Many people shy away from doing workouts that are of a higher intensity thinking that it just takes too much work and effort. Don't let yourself do this. Intense workouts will produce ten times the increase in fat loss as those that aren't, so the extra effort is definitely work it.
If you want to get to your goals, put in a bit more effort and you will be very rewarded for it.
Here are some of the best ways to increase fat loss by making your workouts more intense.
Add Interval Sprint Training
The very first way to quickly boost the intensity of your workout program to increase fat loss almost immediately is to swap your regular steady state cardio training for some interval training instead.
Interval training not only takes less time total to complete, but it's also done at such a high intensity that you'll continue to burn calories for hours after it's completed.
This way, you can burn fat faster while sitting on the couch later in the evening relaxing. That is truly a powerful fat fighting technique.
Decrease Your Rest Times
Second, another simple way to increase fat loss through your workout program is to decrease the number of rest you're taking between sets. Most people usually use anywhere from 2-3 minutes between each weight lifting set they do.
Start using just 30 seconds to one minute. It will definitely make your workout harder but this is going to keep your heart rate up and allow you to really blast fat from your body during the workout.
Give yourself a few days to ease into this though - if you begin to feel light-headed at all while decreasing the rest times, that's a signal that you've gone too far. Increase it slightly from there and work slowly at getting to that 30 second mark.
Superset Compound Movements
Finally, the last thing that you can do to see increased weight loss is to superset some compound exercises together. Compound exercises are already great for fat loss since they're going to burn so many calories when you do them as they work multiple muscle groups at once.
But when you superset them, moving from one exercise immediately to the next before taking your rest period, now you're really cranking up the calorie burn.
When doing this it's best if you can superset upper body exercises with lower body movements for best results.
So keep these quick tips in mind if you want to increase fat loss and get more from your workout sessions.