The Mayo Clinic recommends a weight-loss goal of one to two pounds a week, so you could consider "fast weight loss" to mean the loss of more weight than the recommended amount. According to the Lose Weight Diet website, fast weight loss is just a myth. In fact, the site goes so far as to say that any diet that promises quick weight loss is somehow a lie. Although losing a large amount of weight quickly might be impossible or unwise, you can lose a noticeable amount of weight in a relatively short time.
Drink a Lot of Water
Diets like Volumetrics regularly rate in the Top 10 as the most effective because they rely on water-rich foods, according to CBS News. Tomatoes and watermelon, for example, are more than 90 percent water, so they will fill you up without adding too many calories to your diet. Most vegetables are also high in fiber, another element that causes you to feel full without extra calories. Finally, make sure you drink plenty of water throughout the day. The Fitness Tips for Life website recommends having a glass of water just before a meal and then another one with your meal. This will help you feel fuller so you will eat less. Avoid fruit juices, which are often sweetened, as well as sodas and other sugar-rich drinks. If water alone won’t cut it, try seltzer water.
Eat More Often and Eat Smaller Meals
According to an article in Reader’s Digest, eating a lot of smaller meals, rather than three big ones, is key to losing weight. In fact, eating more often means you are likely to eat less by the end of the day because you will be less likely to feel deprived and overeat. Eating smaller meals also allows your body to process meals more easily without the need to release too much insulin, thus keeping your blood sugar stable and increasing energy. In an article for Ladies’ Home Journal, writer Harley Pasternak says that eating small, frequent meals will also speed up your metabolism, improve your mood and reduce stress.
Exercise
Diet alone won’t help you lose weight fast. If your goal is to speed up your progress, you will need to move. If you haven’t exercised in a while, start slowly and increase the intensity and the length of your workout week after week. A walking program is great for beginners, since it doesn’t require any equipment and you’re unlikely to get hurt or wake up the next day in serious pain. If you want to speed up your weight loss, however, walking won’t be enough. Once you feel ready to step it up, try a mix of aerobics classes, weight training and interval training. The more weight you need to lose, the longer and more intense your workout should be. Exercising 60 to 90 minutes a day on most days will increase your chances of losing weight faster.
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