Millions of Americans are overweight or obese, according to the Centers for Disease Control and Prevention, so it's no wonder people often look for quick ways to lose weight. While it may seem difficult, dropping pounds just depends on simple math and self-control. Follow easy-to-remember steps to lose weight fast. However, you shouldn't lose more than 2 pounds a week, according to the National Institutes of Health.
Determine Your Caloric Needs
To lose 1 pound of weight, you need to burn 3,500 calories. Once you know that, you're on your way to determining your daily caloric needs. Burn the right amount of calories to lose weight fast. Use a calorie calculator to estimate the average number of calories your body burns without exercise (see Resources). For example, if your body burns an average of 2,200 calories a day on its own, consume 1,700 calories a day. This calorie deficiency adds up to 3,500 a week.
Increase Your Exercise
Kick it up a notch with serious exercise once you've determined your caloric needs. If you're eating enough calories to lose a pound a week, burning an average of 500 calories a day with exercise can double that weight loss. Lose 2 pounds a week, which is nearly 9 pounds a month. Burn the most calories in the least amount of time to lose weight fast. Running is one of the fastest ways to burn calories, according to the Mayo Clinic. For example, if you weigh 200 pounds, you'll burn about 1,200 calories by running about 8 miles in one hour.
Control Your Cravings
Focus on maintaining your momentum. Don't ban your favorite foods--you'll be more likely to overindulge when you give in to your cravings. Giving into temptation slows down your metabolism and, in turn, your weight loss. Treat yourself every so often, maybe once a week. Factor in the calories for your favorite ice cream, pizza or alcohol so you still meet your caloric goal. While you may eat less of your favorite food, indulging your craving will help you stay true to your weight loss goal.
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