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Forget FAD Diets Lose weight fast and do it safely! exerpts from WebMD and other resources ooking to lose weight? Save some time and skip the fad diets. Their results don't last. And you have healthier options you can start on -today! You can safely lose 3 or more pounds La week at home with a healthy diet and lots of exercise. How to Lose Weight Fast If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds. If you want to lose weight faster, you'll need to eat less and exercise more. For instance, if you take in 1,050 to 1,200 calories a day, weight loss," says Bonnie Taub Dix, MA, RD, author of and exercise for one hour per day, you could lose 3-5 Read It Before You Eat It . pounds in the frst week, or more if you weigh more than Besides jotting down what you ate, and when, you might 250 pounds. It's very important not to cut calories any also want to note how you were feeling right before you ate further -- that's dangerous. it. Were you angry, sad, or bored? We often focus so much Limiting salt and starches may also mean losing more on foods and calories, but our emotions are a huge part of weight at frst -- but that's mostly fuids, not fat. our eating habits. "When you reduce sodium and cut starches, you reduce If you see a persistent pattern in your emotional eating, fuids and fuid retention, which can result in up to 5 please consider talking to a counselor about it. They can pounds of fuid loss when you get started," says Michael be a big help in fnding other ways to handle your feelings. Dansinger, MD, of NBC's The Biggest Loser show. Exercising for Fast Weight Loss Diets for Fast Weight Loss It's time to move more! Losing weight requires close to an Dansinger recommends eating a diet that minimizes hour a day of moderate exercise, one study shows. starches, added sugars, and animal fat from meat and dairy Plan to do cardio and strength training. foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry "Cardio burns the most calories, so it is ideal for fast weight breasts, fsh, shellfsh, nonfat dairy foods, and 95% lean loss, but afterward you need to include a few hours a week meat. of strength training ," Dansinger says. To burn the most fat, try to break a sweat after your warm-up and keep sweating Here are more tips from Dawn Jackson Blatner, RD, author for the entire hour, Dansinger says. of The Flexitarian Diet : If you're not exercising now, and you have a chronic • Eat vegetables to help you feel full. condition or a lot of weight to lose, it's wise to check in • Drink plenty of water. with your health care provider frst. They'll be rooting for • Get tempting foods out of your home. you! And they'll make sure that you're ready to work out. • Stay busy -you don't want to eat just because you're bored. Pace yourself. Don't do too much, too soon -- work your way up to help prevent injury. • Eat only from a plate, while seated at a table. One way to step up the intensity is to do interval training -- • No grazing in front of the 'fridge. brief bursts of high-intensity, followed by a more mellow • Don't skip meals. pace, and repeating that pattern throughout your workout. Keep a Food Journal "Interval training allows people to work harder without having to spend the entire time at the higher level, and over "Even if you write it down on a napkin and end up time, the more you do it, the easier it becomes to burn more throwing it away, the act of writing it down is about being calories," Blatner says. accountable to yourself and is a very effective tool for page 36 | www.celebrationmagazine.com