Losing weight is no easy endeavor, but some weight-loss techniques make it quicker and easier to achieve results than others. Fast weight loss can be harmful to your health if done incorrectly, so it's important to avoid weight loss "fads," pills and other gimmicks. The only healthy way to lose weight fast is through diet and exercise. If you eat healthier food and add follow a consistent exercise program, you can lose weight faster than you might think.
Step 1
Throw out all non-diet sodas, sugary snacks and high calorie treats from your refrigerator and cupboards. These are the foods that will make you fail at achieving your weight loss goals, so getting rid of them completely will make it easier to stick to the plan.
Step 2
Eat five small meals per day, including breakfast, lunch, dinner and two snacks in between. Each meal should be approximately 400 calories, and snacks should be 100 to 200 calories. Focus on fruits, vegetables, whole grains and lean meats/proteins--the fresher, the better. Meats/proteins should be considered as the "side dish" in each of your meals with the majority of your plate being filled with vegetables, fruits and a grain, such as a slice of whole grain bread.
Step 3
Drink plenty of water throughout the day. Water is not only the most healthy drink there is, but it also is a great tool when trying to lose weight, since it has zero calories and can help you feel full between meals.
Step 4
Jog or walk a minimum of five days per week for 30 to 60 minutes per session. Exercise hard enough to work up a good sweat and increase your heart rate, but not so hard that you feel out of breath. The key to losing weight is exercising for a long duration, not at a high intensity.
Step 5
Get plenty of sleep, at least six to seven hours each night. Sleep helps your body recover from your daily exercise and other physical activities, and it's a vital part of increasing muscle mass. Muscle is great for weight loss because it's an efficient burner of fat throughout the day, whether you are exercising or not.
Tips and Warnings
- Having a partner or trainer to help motivate you to achieve your weight-loss goals can help keep you on track. Adding three days per week of resistance training (weightlifting) to your daily workout regiment can help to build muscle and burn fat more efficiently. Just a 15- minute weightlifting workout per day can help increase muscle mass and speed up the fat-burning process. A heart rate monitor is a great tool. While exercising, your heart rate should be about double what it is when you're at rest.
- Never begin an exercise program without consulting a doctor. Don't give up on your weight-loss plan after two to three weeks of minimal to no results. It will usually take four to six weeks before any significant results appear. Discontinue exercise if you feel faint, nauseated, very weak or dizzy, and consult a doctor.
Things You'll Need
- Running/walking shoes
Member Comments
tmudawi May 13
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