You may be getting ready for a big event, or perhaps the summer season has sneaked up on you and you want to shed a few pounds fast. While you can't undo months of overeating in just a few days, there are steps you can take to jump-start weight loss. A combination of dietary modification and increased activity is the fastest way to success.
Step 1
Write it down. One pound equals approximately 3,500 calories. A loss of 1 lb. each week requires a daily deficit of 500 calories. You can create this deficit by cutting 250 calories and expending an additional 250 calories through exercise and activity. Maintaining a food diary will help keep the focus on weight loss goals and give you an opportunity to pause before mindlessly eating. Over time, the food log may reveal areas where additional changes can be made to decrease food intake or increase activity.
Step 2
Monitor portions. Consult Mypyramid.gov for individual portion size recommendations. Serve the appropriate portion on a plate, sit and eat. Remove the temptation of a second helping by refrigerating leftovers once your plate is served. Avoid consuming a meal or snack while standing in the kitchen, sitting in front of the television or browsing in the pantry. Grazing like this often leads to mindless over-consumption.
Step 3
Reduce sodium. Increased sodium in the diet leads to water retention and weight gain. Avoid prepackaged and processed snacks and meals, as well as fast food choices. These salty options are generally high in calories and low in fiber, and should be avoided while you're trying to lose weight. Keep the shaker in the cabinet and don't add salt while preparing or eating a meal.
Step 4
Move. The American College of Sports Medicine recommends a weekly minimum of two and a half to four hours of exercise for weight loss. Greater than four hours of activity per week may be needed for significant weight loss. Choose an activity that is enjoyable (or at least bearable) so that you will stick to it. Walking, running, bicycling, even dancing will do. Just get moving. Moving will burn calories, further tipping the energy equation toward weight loss. Set a goal for 30 minutes of activity each day and log different ways of achieving that goal.
Step 5
Drink water. Drinking water helps avoid fluid retention and bloating by ensuring the body is well hydrated. Avoid calorie-dense beverages such as sports drinks, juice and soda. Choose water, which will quench thirst and provide a feeling of satiety without adding unwanted calories. Enhance water's flavor by adding slices of lemon, lime or orange. Keep a water bottle in your car, on your desk at work and available for consumption throughout the day.
Tips and Warnings
- Commit to small changes each day, and big changes in weight loss will happen.
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