When you set your mind to losing weight, you want it to come off fast. To target fat loss, rather than just water and lean muscle, the Centers for Disease Control and Prevention recommends focusing on a 1 to 2 pound loss per week. Any faster, and you risk depriving your body of nutrition and energy while setting yourself up for self-sabotage.
Create a Calorie Deficit
Eating fewer calories than you burn is the key to weight loss. If you cut out 250 to 500 calories per day and exercise off another 250 to 500 calories per day, you can lose 1 or 2 pounds per week. Starving yourself to create a calorie deficit can lead to feelings of deprivation and actually hamper your weight loss efforts by causing you to binge or stall your metabolism.
Interval Train
Make your visit to the gym extra effective by conducting interval training. This type of workout involves alternating periods of high-intensity exercise with more moderate periods. You can interval train on any piece of stationary cardio equipment by going as hard as you can for 1 minute and then moving comfortably for 1 minute. Continue for a total of 20 to 30 minutes for a fast, effective workout. A study published in a 2008 issue of the "International Journal of Obesity" found that following this type of workout 3 days per week for 15 weeks resulted in significant reductions in total body fat.
Drink Water
Give up calorie-laden liquids such as soda, fruit juice and fancy coffee drinks. Go for water, unsweetened tea or plain coffee most of the time. Avoid alcohol, which offers little in the way of nutrition, but a lot of calories. Alcohol can also lead to overeating because it lowers your resolve and is usually consumed in settings where fatty, high calorie snacks abound.
Consume More Dairy Products
Researchers at Australia's Curtin University found that dieters who ate five daily servings of dairy products lost more weight and fat than dieters eating just three daily servings. Clinically noticeable results occurred in just 12 weeks of consuming low-fat milk, as well as nonfat yogurt and cottage cheese.
Get Moving
Make calorie-burning an all-day affair rather than limiting it to the gym. Sitting for hours in front of the computer or spending your evenings in front of the television cheats you of chances to speed up your weight loss. The New York Times reported in 2005 that movement like gesturing, laughing, cleaning and pacing can contribute to an extra 350 calories burned daily.
Reduce Portion Sizes
Reducing portions is one of the most simple and effective ways to reduce calories. Even too much healthy food can prevent weight loss. Invest in a kitchen scale and weigh your proteins and starches. Use measuring spoons to dole out calorie-dense fats such as olive oil and nut butters.
Eat Vegetables and Fruits
Fruits and vegetables offer nutrition, fiber and large servings with minimal calories. The Harvard School of Public Health recommends eating a minimum of nine servings of fruits and vegetables a day. Fulfill this recommendation with dark leafy greens and other richly colored choices rather than starches such as potatoes and corn. Eating more produce in lieu of fatty snacks helps reduce daily calorie intake and makes weight come off faster.
Reduce Sodium
Eating too much salt and sodium can cause you to retain water. Reduce your consumption of canned soups, processed snacks, frozen dinners and restaurant meals. You may not lose real fat by reducing the bloat caused by added salt, but limiting sodium can help the number on the scale drop quickly and make your clothes fit a little looser in the short term.
Make Smart Swaps
Instead of just eating less, swap higher calorie foods for lower calorie versions. Choose chicken over beef, low-fat dairy over full-fat, mustard over mayonnaise, jam over butter and oat cereals over granola. These simple changes can save you hundreds of calories a day without making you feel starved or deprived.
Reduce Sugar
Reduce your intake of sugars that do not occur naturally in foods. The American Heart Association reports that Americans get about 22.2 extra teaspoons of sugar per day --- resulting in 355 excess calories. These added sugars lurk in sweetened yogurts, breads, cookies, sodas, salad dressings and condiments. Cut out products that list sugar, corn syrup, honey or barley malt syrup in the first three or four ingredients to save calories and accelerate weight loss.
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