Lose Fat Really Fast: The Best Way To Lose Excess Fat

There are lots of reasons for people who are overweight or obese to lose weight.
To be healthier. To look better. To feel better. To have more energy.

No matter what the reason, successful weight loss and healthy weight management
depend on sensible goals and expectations. If you set sensible goals for yourself,
chances are you'll be more likely to meet them and have a better chance of keeping
the weight off. In fact, losing even five to 10 percent of your weight is the
kind of goal that can help improve your health.

Most overweight people should lose weight gradually. For safe and healthy weight
loss, try not to exceed a rate of two pounds per week. Sometimes, people with
serious health problems associated with obesity may have legitimate reasons
for losing weight rapidly. If so, a physician's supervision is required.

What you weigh is the result of several factors:

• how much and what kinds of food you eat


• whether your lifestyle includes regular physical activity


• whether you use food to respond to stress and other situations in your life
  


• your physiologic and genetic make-up


• your age and health status.

Successful weight loss and weight management should address all of these factors.
And that's the reason to ignore products and programs that promise quick and
easy results, or that promise permanent results without permanent changes in
your lifestyle. Any ad that says you can lose weight without lowering the calories
you take in and/or increasing your physical activity is selling fantasy and
false hope. In fact, some people would call it fraud. Furthermore, the use of
some products may not be safe.

Many people who are overweight or obese have decided not to diet per se, but
to concentrate on engaging in regular physical activity and maintaining healthy
eating habits in accordance with the Dietary Guidelines for Americans, emphasizing
lowered fat consumption, and an increase in vegetables, fruits and whole grains.
Others — who try to diet — report needing help to achieve their
weight management goals.

Fad diets that ignore the principles of the Dietary Guidelines may result in
short term weight loss, but may do so at the risk of your health. How you go
about managing your weight has a lot to do with your long-term success. Unless
your health is seriously at risk due to complications from being overweight
or obese, gradual weight loss should be your rule — and your goal.

Here's how to do it:

• Check with your doctor. Make sure that your health status allows lowering
  your caloric intake and increasing your physical activity.


• Follow a calorie-reduced, but balanced diet that provides for as little
  as one or two pounds of weight loss a week. Be sure to include at least five
  servings a day of fruits and vegetables, along with whole grains, lean meat
  and low fat dairy products. It may not produce headlines, but it can reduce
  waistlines. It's not "miracle" science — just common sense.
  Most important, it's prudent and healthy.


• Make time in your day for some form of physical activity. Start by taking
  the stairs at work, walking up or down an escalator, parking at the far end
  of a lot instead of cruising around for the closest spot. Then, assuming your
  physician gives the okay, gradually add some form of regular physical activity
  that you enjoy. Walking is an excellent form of physical activity that almost
  everyone can do.


• Consider the benefits of moderate weight loss. There's scientific evidence
  that losing five to 10 percent of your weight and keeping it off can benefit
  your health — lower your blood pressure, for example. If you are 5 feet
  6 inches tall and weigh 180 pounds, and your goal weight is 150, losing five
  to 10 percent (nine to 18 pounds) is beneficial. When it comes to successful
  weight loss and weight management, steady and slow can be the way to go.

For many people who are overweight or obese, long-term — and healthy
— weight management generally requires sensible goals and a commitment
to make realistic changes in their lifestyle and improve their health. A lifestyle
based on healthy eating and regular physical activity can be a real lifesaver.

Overweight and obesity have been associated with increased risk of developing
such conditions as high blood pressure, Type 2 diabetes and coronary artery
disease.

For most people, determining the circumference of your waist and your body mass
index (BMI) are reliable ways to estimate your body fat and the health risks
associated with being overweight, overfat or obese. BMI is reliable for most
people between 19 and 70 years of age except women who are pregnant or breast
feeding, competitive athletes, body builders, and chronically ill patients.
Generally, the higher your BMI, the higher your health risk, and the risk increases
even further if your waist size is greater than 40 inches for men or 35 inches
for women. There are other ways, besides BMI, to determine your body fat composition,
and your doctor can tell you about them, but the method recommended here will
help you decide if you are at risk.

Several other factors, including your medical history, can increase your health
risk.

See your doctor for advice about your overall health risk and the weight loss
options that are best for you. Together, decide whether you should go on a moderate
diet (1200 calories daily for women, 1400 calories daily for men), or whether
other options might be appropriate.

Once you and your doctor have determined the type of diet that makes the most
sense for you, you may want to choose a product or a plan to help you reach
your goal. Consider: b If your doctor prescribes a medication, ask about complications
or side effects, and tell the doctor what other medications, including over-the-counter
drug products, and dietary supplements you take and other conditions you're
being treated for. After you start taking the medication, tell the doctor about
changes you experience, if any.

If your treatment includes periodic monitoring, counseling or other activities
that require your attendance, make sure the location is easy to get to and the
appointment times are convenient.

Some methods for losing weight have more risks and complications than others.
Ask for details about the side effects, complications or risks of any product
or service that promotes weight loss and how to deal with problems should they
occur.

Where appropriate to the program, ask about the credentials and training of
the program staff.

Ask for an itemized price list for all the costs of the plan you're considering,
including membership fees, fees for weekly visits, the costs of any diagnostic
tests, costs for meal replacements, foods, nutritional supplements, or other
products that are part of the weight loss program or plan.

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