Losing weight quickly is one of the most frustrating and challenging tasks in modern life. With so many fad diets, supplements and gadgets advertised as miracle cures, it is hard to know where to even start. Take a deep breath. Rapid weight loss can be healthy if you do it right. Stated simply, you must take in less calories than you burn off, and you have to make sure that each calorie provides maximum nutrition. It sounds simple, and it really is.
Step 1
Set a reasonable goal. According to the Centers for Disease Control and Prevention and the Mayo Clinic, 1 to 2 ½ pounds per week--or 4 to 10 pounds total for one month--is a healthy goal.
Step 2
Write down everything you eat for the first day. Add up the calories at the end of the day. Notice any patterns, such as fast-food lunches, late-night snacking or eating empty calories throughout the day.
Step 3
Educate yourself. Learn the difference between simple and complex carbohydrates, and saturated and unsaturated fats. Find out what correct portions sizes look like. The foods you choose and how you cook them, and how much of them you eat have everything to do with how quickly you lose weight.
Step 4
Clean out your refrigerator and pantry of all food containing high levels of saturated fats, sugar, salt and empty calories. Replace them with fresh fruits and vegetables, lean proteins and complex carbohydrates like whole grains. If your family complains, remind them that is it just for one month.
Step 5
Reduce your caloric intake by 500 to 1,000 calories per day. Use the Resource link to calculate how many calories you need to lose weight, and stick to it. Do not cut your caloric intake too drastically, or you will not get the nutrients your body needs to stay healthy.
Step 6
Increase your activity level. Work out for 30 minutes a day and increase your level of general activity. Park farther away from the supermarket door if it is safe to do so; take the stairs instead of the elevator. Cardio like walking, running, biking or taking dance or exercise classes will help keep you heart-healthy, while free weights and resistance machines will help you tone and firm your body enough to see a difference after 30 days.
Step 7
Stay hydrated by replacing all diet sodas and gourmet coffee concoctions with 32 to 64 oz. of water per day. A dehydrated body will not let go of extra pounds.
Step 8
Sleep for at least eight to 10 hours every night. The more rested you are, the more energy you will have and the more positive your outlook will be.
Step 9
Change your lifestyle, not just your diet. The more integrated your new way of eating and moving becomes during the first thirty days, the more natural it will feel to you.
Step 10
Be persistent. If you "cheat," don't berate yourself or give up, entirely. You are human, and human beings make mistakes. Forgive yourself and get right back into your month of healthy eating and consistent exercise.
Tips and Warnings
- Add lemon and ginger, or lime and cinnamon to ice water to keep it from getting too boring.
- Never starve yourself or turn to diet pills for rapid loss, as these can do more harm than good, even after only one month.
Things You'll Need
- Notebook
- Pencil
- Calculator
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