Should you lose weight fast?

When you’re trying to lose weight, it’s tempting to want results as fast as possible. But remember, very rapid weight loss is unlikely to help you to maintain a healthy weight long-term. And it comes with health risks.

You can monitor your weight loss progress using our Healthy weight calculator.

If you’re trying to lose weight, you’re probably keen to see, and feel, a difference quickly.

It can be tempting to put your trust in one of the countless schemes that promise rapid, easy weight loss.

Unfortunately, even if these fad diets do help you to lose weight, you’re unlikely to maintain a healthy weight in the months and years afterwards.

If you’re visualising a future in which you’ve shed your excess weight, the best choice is to make healthy changes to your diet and levels of physical activity that lead to a safe, steady rate of weight loss, and that last a lifetime.

Weight loss tends to plateau after a while and you may need to make further changes. If after six to nine months you haven’t achieved a healthy weight, talk to your GP for advice on the next steps.

Safe rates of weight loss

If you’re trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. That’s between around 1lb and 2lb a week.

Lose weight faster than this, and you are at risk of health problems that include malnutrition and gallstones, as well as feeling tired and unwell.

Fad diets (that involve simply changing your diet for a few weeks) associated with very rapid weight loss are also unlikely to lead you to a healthy weight in the long-term.

Take action

You can learn more about the diet and physical activity changes that can lead you to a healthy weight future in Lose Weight.

Remember: the goal is not overnight success. The secret is sticking to the changes you’ve made, and you can find useful tips from real-life slimmers in Weight loss motivation.

You can monitor your progress using our Healthy weight calculator. This interactive tool calculates your body mass index (BMI), which is a measure of whether you are a healthy weight for your height.

http://www.nhs.uk/Livewell/loseweight/Pages/should-you-lose-weight-fast.aspx

Benefits of exercise

Step right up! It's the miracle cure we've all been waiting for.

It can reduce your risk of major illnesses, such as heart disease, stroke, diabetes and cancer by up to 50% and lower your risk of early death by up to 30%.

It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.

Click on the links below to find out if you're doing enough for your age:

early childhood (under 5 years old)

young people (5-18 years old)

adults (19-64 years old)

older adults (65 and over)

Exercise is the miracle cure we’ve always had, but we’ve neglected to take our recommended dose for too long. Our health is now suffering as a consequence.

This is no snake oil. Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life.

People who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers.

Research shows that physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression, dementia and Alzheimer’s disease.

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented,” says Dr Nick Cavill, a health promotion consultant.

Get active your way

There are many ways that busy mums, families, young people, office workers and older adults can build physical activity into their lives.
Being physically active is easier than you think, especially if you make activity part of your daily routine.
Tips for being active

Pick activities you like and that fit easily into your daily routine.
Work out what time is best for you to exercise and stick to it.
Be active with friends and family to keep you motivated.
Reduce the amount of time you sit or lie down during the day.
The amount of activity you need to do each week depends on your age. Click on the links below to find out how much exercise you should be doing:
early childhood (under 5 years old)
children and young people (5–18 years old)
adults (19–64 years old)
older adults (65 and over)
Daily chores such as shopping, cooking or housework don't count towards your activity target. This is because your body doesn't work hard enough to get your heart rate up.
If you have a disability, talk to your healthcare team about the amount and types of activities that are right for you. Watch a video on how to keep fit with a disability.
Click on the links below for ideas on building more activity into your life:
busy mums
families
young people
office workers
older adults
Busy mums

Set a time for physical activity and stick to it. You’re more likely to find time to be active if you do it at the same time and on the same days each week.
Split activity up throughout the day. You can achieve your target in bouts of 10 minutes or more. Try these 10-minute workouts.
Walk your children to and from school. This will also help them develop a pattern of physical activity.
Be active with your child. Take them to the swimming pool or play in the garden or park. Watch a video on exercising with kids.
Take up running. Running is an effective and straightforward way of exercising. If you're just starting, try our popular Couch to 5K running plan.
Get a free personal trainer with Strength and Flex, a five-week exercise workout plan to increase strength and flexibility.
Join a child-friendly gym. Find a fitness class or club that allows children in or that offers childcare during a workout.
Set up a buggy group with other mums and go on long walks with the children.
Exercise DVDs allow you to get a good workout without having to leave your house. Exercising at home is easy to fit around your daily routine.
Exercise during your lunch break. Your office may have a gym, or you may have access to a nearby swimming pool or squash courts.
Cycle or walk part, if not all, of your journey to work. Get off one bus or tube stop before your final destination. Find out more about cycling for beginners.
For advice on exercising after pregnancy, read Post-pregnancy exercise.

Fitness & Exercise

Exercise is about more than keeping in shape. It also can help with your emotional and mental health. Exercise can help you improve your self-esteem, keep your mind off problems, and give you a sense of control. In general, people who are fit have less anxiety, depression, and stress than people who are not active.1

Research suggests that exercise can help specific mental health problems. Exercise may help prevent depression from coming back (relapse) and improve symptoms of mild depression.2, 3

Be safe while you exercise
Moderate exercise is safe for most people, but it's a good idea to talk to your doctor before increasing your activity. Anyone age 65 or older should talk to a doctor before exercise.

Start slowly, and gradually increase how much you exercise.
Stop exercising if you have severe pain, especially chest pain, or severe problems breathing. Talk to your doctor about these symptoms.
People who are likely to have high anxiety or panic may have an episode during exercise because of the buildup of certain body chemicals (such as lactic acid) from exercise. If you have any problems during exercise, talk with your doctor.
Tips for being active
It can be hard to be active when you feel depressed or anxious or have a mental health problem. But activity can help you feel better, so do your best to find a way to be active. It's fine to start with small steps. You can build up from a few minutes a day.

Don't overdo it. Start with simple exercises, such as walking, bicycling, swimming, or jogging.
Warm up your muscles for about 5 minutes before you start exercising. To do this, you can walk, slowly move your arms and legs, or do simple muscle stretches.
Use the talk-sing test to see whether you're exercising at the right pace.
If you can talk during exercise, you're doing fine.
If you can sing during exercise, you can exercise a little faster or harder.
If you are not able to talk, you're probably exercising too hard. Slow down a bit.
Cool down for 5 to 10 minutes after you exercise. It's okay to do some stretching exercises during cooldown.

Drink water before, during, and after exercise.
Get regular exercise but not within 3 to 4 hours of your bedtime. This might make it hard to fall asleep.
You can make daily activities part of your exercise program. You can:
Walk to work or to do errands.
Push a lawn mower, rake leaves, or shovel snow.
Vacuum or sweep.
Play actively with your children, or walk the dog.
Do your best to slowly work up to moderate activity for at least 2½ hours a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities-including daily chores-that raise your heart rate can be included. Find a pace that is comfortable. You can be active in blocks of 10 minutes or more throughout your day and week.

If you have problems exercising on your own, ask someone to exercise with you or join an exercise group or health club.

You can find this article by clicking the link:
http://www.webmd.com/fitness-exercise/guide/get-regular-exercise-for-mental-health-topic-overview