If you are trying to lose weight fast, chances are you have a wedding coming up or some kind of event that involves water and a bathing suit. Even though you want to do this fast, you still need to do it healthy. Going on crash diets and taking unproven supplements can open you up for harmful side effects. Prevent this from happening by moving more and eating less.
Eat Breakfast
Don't just eat anything when you wake up in the morning; reach for a bowl of whole grain cereal or oatmeal with low-fat milk. The high-fiber content in the cereal will fill you up and keep you feeling satisfied for hours. According to Reader's Digest, studies find that people who eat cereal for breakfast every day are significantly less likely to be obese and have diabetes than those who don't.
Graze Throughout the Day
Once you are done eating breakfast, take note of what time it is and eat again two to three hours later. Once you finish that meal, continue to eat again every two to three hours for the rest of the day. According to Megan Porter RD from CaloriesperHour.com, by eating smaller, more frequent meals you're less likely to overeat, you'll have a regular influx of energy and your body will burn calories more efficiently. Prepare meals that are made with nutrient dense foods and that are balanced with protein and complex carbohydrates. A bison burger on a whole-wheat bun with lettuce, tomato and ketchup is a meal example. To help promote weight loss, cut your daily intake down by 500 to 1,000 calories.
Drink Water
Replacing calorie-laden beverages with water can prevent empty calorie intake and also help hydrate your body. Give up drinking soda, sweetened teas, processed fruit drinks, slushies, alcohol and all other beverages that contain calories. Consume eight to 10 cups of water a day instead and drink it with your meals to help fill you up.
Eat Out Healthy
If you want to lose weight fast, be aware of what you are eating when you go out. Foods that are soaked in butter, deep fried or smothered with cheese or gravy all need to be avoided. Not only are they high in fat, but they are also high in calories. Select items that are baked, broiled, steamed and poached, and ask for dressing and cream sauces to be placed on the side. If your meal is large, eat half of it and take the rest home for a meal the following day.
Perform Interval Training
Interval training improves your aerobic capacity while melting fat from your body. To do interval training, start out with a light jog for five minutes, then run hard for 30 seconds and light for 60 seconds. Alternate back and forth for 30 minutes and finish with a five minute light jog. According to the Mayo Clinic, the more vigorously you exercise, the more calories you will expend. Aim for three interval sessions a week on alternating days. If you do not like running, perform a different type of cardio that you do like.
Build Muscle
By lifting weights, you will build muscle which is metabolically active tissue in the body. When working out, target all of your major muscle groups with exercises like bench presses, shoulder presses, back rows, squats and deadlifts. Perform three weight training sessions a week on the opposing days of your cardio.
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