{"id":5300,"date":"2020-05-20T12:43:07","date_gmt":"2020-05-20T07:13:07","guid":{"rendered":"http:\/\/www.mymedicplus.com\/news\/?p=5300"},"modified":"2021-03-31T00:11:00","modified_gmt":"2021-03-30T18:41:00","slug":"what-you-need-to-know-about-extreme-weight-loss","status":"publish","type":"post","link":"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/","title":{"rendered":"What You Need to Know About Extreme Weight Loss"},"content":{"rendered":"\n<p>source:- menshealth<\/p>\n<p>Slow and steady is always your best weight-loss approach, but you can speed up the process.<\/p>\n<p class=\"body-text\">A slow-and-steady approach to fitness and weight loss is generally your best course of action. No death-march cardio. No extreme, ultra-rigid diets. Enjoy some fro-yo once in awhile\u2014it won\u2019t kill ya. A four-pack and a little fun beats the hell of out of an eight-pack and a life of deprivation.<\/p>\n<p class=\"body-text\">But now and then, you might get a little desperate. Maybe you\u2019re getting married. Or maybe you&#8217;re sick of how things are and need a big change to jumpstart you into that slow-and-steady process.<\/p>\n<p class=\"body-text\">Instead of diving down the faddish rabbit holes that crop up daily on the worldwide web, start with basic strategies most of us already know&#8211;and then do them more aggressively. You\u2019ll shed pounds while maintaining muscle and performance. Here\u2019s how to pull off warp-speed weight loss without losing your muscle\u2014or your mind.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/#Move_More_Throughout_The_Day_Instead_of_Chasing_Tons_of_Cardio\" >Move More Throughout The Day Instead of Chasing Tons of Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/#Add_in_Weights_for_Best_Results\" >Add in Weights for Best Results<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/#Match_Your_Macros_Dont_Ditch_Starchy_Carbs\" >Match Your Macros; Don&#8217;t Ditch Starchy Carbs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/#If_youre_going_hard_you_need_carbs\" >If you&#8217;re going hard, you need carbs!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/#Dont_Go_Keto_Chase_Animal_Proteins\" >Don&#8217;t Go Keto; Chase Animal Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/#Focus_on_Animal_Proteins_and_Everything_Falls_Into_Place\" >Focus on Animal Proteins, and Everything Falls Into Place<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/#Sleep_More_Not_Less\" >Sleep More, Not Less!<\/a><\/li><\/ul><\/nav><\/div>\n<h4 class=\"body-h3\"><span class=\"ez-toc-section\" id=\"Move_More_Throughout_The_Day_Instead_of_Chasing_Tons_of_Cardio\"><\/span>Move More Throughout The Day Instead of Chasing Tons of Cardio<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"body-text\">You think cardio&#8217;s the answer with all weight loss, so you could spend hours upon hours running and jogging and biking. But the smarter approach is this: Increase your low-intensity physical activity throughout the day. And on alternate days, perform strength training and low-to-medium intensity aerobic work.<\/p>\n<p class=\"body-text\">Too many guys still think of exercise as \u201canti-food,\u201d hitting the treadmill in the morning in hopes of burning off last night\u2019s pasta and cheesecake.<\/p>\n<p class=\"body-text\">Surprise: exercise isn\u2019t the biggest caloric burner in the average guy\u2019s day. That honor goes to walking, housework, hiking with your dog, and other low-intensity movement. \u201cScientists call it NEAT&#8211; non-exercise activity thermogenesis\u2013but it\u2019s really just a fancy term for moving around more throughout the day,\u201d says exercise physiologist Dr. Mike T. Nelson, founder of The Flex Diet, a modular system for maximizing performance and body composition. So step one when you\u2019re looking to lose is to increase those activities.<\/p>\n<h4 class=\"body-h4\"><span class=\"ez-toc-section\" id=\"Add_in_Weights_for_Best_Results\"><\/span>Add in Weights for Best Results<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"body-text\">While exercise certainly burns calories, its primary benefits play out in the longer-term. Strength work helps you build muscle mass, which helps you look better, perform better, and live longer. When you\u2019re dieting\u2014expending more energy than you\u2019re consuming\u2014strength work helps you maintain muscle. Aerobic work tunes up your, heart, lungs, and metabolism, helping you become a more efficient burner of fat.<\/p>\n<p class=\"body-text\">Both approaches are essential when you\u2019re trying to lose fat and gain muscle, so strive to hit the weights on nonconsecutive days three times a week, and low-to-moderate intensity cardio on three other days. But if you miss a workout, never fear: for all but the most gung-ho athletes, NEAT burns more calories day to day than your gym sessions. It also spares your joints, and might even earn you a few points from the people you live with, Spot included. Score.<\/p>\n<h5 class=\"body-h3\"><span class=\"ez-toc-section\" id=\"Match_Your_Macros_Dont_Ditch_Starchy_Carbs\"><\/span>Match Your Macros; Don&#8217;t Ditch Starchy Carbs<span class=\"ez-toc-section-end\"><\/span><\/h5>\n<p class=\"body-text\">You&#8217;ve seen this one before: You cut out pasta, rice, cracks, potatoes, bread, and corn, and basically never eat anything that you might actually want. Carbs are the enemy to swift weight loss, the theory goes, so you have to get them near zero.<\/p>\n<p class=\"body-text\">The better approach however, is to match your macros. Every few decades, it seems, a different macronutrient gets blamed for all that ails us. In the 80s it was fat. By the 2010s, carbohydrates were firmly in every dieter\u2019s crosshairs, and remain there to this day&#8211;though you can start to see the tables turning on protein of late as well.<\/p>\n<p class=\"body-text\">Don\u2019t fall for any of it. We need all three of these macronutrients for optimal health, performance, and body composition. While there are no \u201cessential\u201d carbohydrates (as there are essential fats and amino acids, for example), carbs are critical when preserving muscle and strength are among your goals.<\/p>\n<h4 class=\"body-h4\"><span class=\"ez-toc-section\" id=\"If_youre_going_hard_you_need_carbs\"><\/span>If you&#8217;re going hard, you need carbs!<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"body-text\">\u201cFor high intensity activities, carbs are your friend,\u201d says Nelson. Not only are carbs your body\u2019s preferred fuel source during strength training, sprinting, and other high intensity activities\u2014they\u2019re essential for basic health as well. \u201cWhen they fall too low, you\u2019re actually stressing your body and reducing immunity.\u201d<\/p>\n<p class=\"body-text\">As noted above, regular strength work should most definitely be on the docket when you\u2019re trying to lose fat. While you\u2019re unlikely to gain muscle if you\u2019re dieting hard, you\u2019ll hold onto the sinew you have, thus keeping your metabolism and athletic performance up to par as you drop the pounds.<\/p>\n<p class=\"body-text\">A smarter choice than cutting all starches, says Nelson, is to \u201cmatch your macros\u201d: go easy on the starches on your rest days and your cardio days, but include them before and after your strength training and high-intensity sessions. You\u2019ll perform better, feel better, and ultimately lose more fat.<\/p>\n<h4 class=\"body-h3\"><span class=\"ez-toc-section\" id=\"Dont_Go_Keto_Chase_Animal_Proteins\"><\/span>Don&#8217;t Go Keto; Chase Animal Proteins<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"body-text\">In theory, if you reach a level of ketosis, your body shifts to burning fat as its primary source of fuel, exactly what you want. Thing is, it&#8217;s not always easy to get to that level of ketosis. And again, you&#8217;re cutting out the carbs, which hurts your muscle fuel.<\/p>\n<p class=\"body-text\">For people uninterested in strength and power, a keto diet (high fat, moderate protein, super-low carbs) can work fine. But if you\u2019re trying to hang onto muscle and maintain your strength while you burn off the fat, it\u2019s not your best bet: carbs and protein are necessary to perform your best and recover from activities that build and maintain muscle.<\/p>\n<h4 class=\"body-h4\"><span class=\"ez-toc-section\" id=\"Focus_on_Animal_Proteins_and_Everything_Falls_Into_Place\"><\/span>Focus on Animal Proteins, and Everything Falls Into Place<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"body-text\">A better choice: base each meal around muscle-building animal proteins like fish, chicken, whey protein, and lower-fat cuts of red meat: \u201cResearch has shown that it\u2019s almost impossible to overeat protein and get fat,\u201d says Nelson. Compliment that with a wide variety of veggies, some fruit, and whole-food starches around your strength and sprint workouts.<\/p>\n<p class=\"body-text\">One thing keto devotees get right: healthy fats are a good idea\u2014so eat some nuts, avocados, and fish oil regularly. \u201cDon\u2019t run from fat,\u201d says Nelson. Still interested in going keto? Consult a doctor, he advises: it\u2019s a tough one to get right.<\/p>\n<h4 class=\"body-h3\"><span class=\"ez-toc-section\" id=\"Sleep_More_Not_Less\"><\/span>Sleep More, Not Less!<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p class=\"body-text\">Recommending sleep to someone trying to burn off a gut seems counterintuitive: shouldn\u2019t you move as much as possible? And doesn\u2019t caffeine help in those efforts? That&#8217;s why it&#8217;s easy and convenient to some people to stay up as long as possible, shot up on caffeine, in their efforts to lose weight.<\/p>\n<p class=\"body-text\">But that only works up to a point. Sleep and metabolism are joined at the hip. \u201cAfter just a few nights of poor sleep, your metabolism starts to resemble that of a diabetic,\u201d he says. Blood sugar goes up. Insulin sensitivity\u2014a measure of your ability to metabolize carbohydrates\u2014plummets. Appetite regulation spirals, too, so it\u2019s harder to tell when you\u2019re hungry and when you\u2019re full.<\/p>\n<p class=\"body-text\">So along with your efforts in the gym and the kitchen, be sure you\u2019re giving your body a break when the sun goes down. Read in bed instead of watching Netflix. Take an early morning stroll (the natural light helps reset your body clock so you\u2019re sleepier at bedtime). You\u2019ll beef up your fat-burning ability\u2014and you\u2019ll be more productive and alert during your waking hours too.<\/p>\n\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":5301,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[3402,3401,3405,442,3404,3403,1417,1951,3115,1444],"class_list":["post-5300","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss-gain","tag-aerobic-work","tag-biking","tag-caloric-burn","tag-exercise","tag-hiking-with-your-dog","tag-housework","tag-jogging","tag-keto-diet-plan","tag-running","tag-weight-loss-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What You Need to Know About Extreme Weight Loss - MyMedicPlus<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mymedicplus.com\/blog\/what-you-need-to-know-about-extreme-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What You Need to Know About Extreme Weight Loss - 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