Maintain the balance of 300 to 500 calorie deficit.
We have talked about how much should you eat to lose weight. An average non-active person requires 2,000 calories worth of food daily. This is the energy required for daily activities such as walking around the house, office, shopping and even walking the dog.
If you increase your physical activity by utilizing (say) 400 calories worth of energy (as in a 6 mile walk), your body will need some food to make up for the 400-calorie energy deficit. If food is not forthcoming, it will burn some of your stored fat to make up for the deficit.
This fat burn however, does not mean that the larger the energy deficit, the larger will be the fat burn – unfortunately, our body does not quite work that way. As the energy deficit increases, it triggers a panic reaction in our body. To avoid organ shutdown, our body converts proteins (muscle) into energy because this is a quicker route to achieving energy equilibrium.
The answer to how to lose weight quickly therefore, lies in knowing that it is essential to maintain the energy balance to within the 300 to 400 calorie limit. Of course, the actual trigger will vary from individual to individual but to be on the safe side, I recommend you stick to achieving a maximum of 400-calorie deficit and this deficit should be achieved only through exercise – not starvation.
Here are some practical tips on how to lose weight quickly:
- Morning breakfast: Consume 500 calories worth of food
- Leave a gap of one hour and exercise so you utilize 200 calories of energy
- Lunch: 500 calories worth of food
- Once again leave a gap of one hour and exercise so you utilize 200 calories of energy
- Dinner: 800 to 1,000 calories worth of food no later than 8 p.m.
- Hit the bed by 10 p.m.
If you follow the above regime, you should lose about 1 Lb every week.
So the answer to your question on how to lose weight quickly therefore, also lies in being able to give yourself adequate time to do that safely. I urge you to ensure the daily energy deficit does not fall below 400 calories per day. Being desperate to lose weight quickly could lead to unhealthy (and dangerous) consequences. You may drink as much water as you like. If you starve your body of water, you will end looking parched like a dried fish and you don’t want that to happen.