Losing weight as quickly as possible is tempting, but the methods for quick weight loss are often unhealthy and rarely lasting. According to the Centers for Disease Control and Prevention (CDC), people who lose weight quickly are less likely to keep it off than those who lose weight at a slower pace of one or two pounds a week. To slim down in a healthy way, move at a moderate pace and focus on gradual lifestyle adjustments that bring lasting health benefits.
Step 1
Exercise with variety. The Cleveland Clinic recommends incorporating flexibility training, aerobics and strength training into an effective weight-loss plan. Using so many different types of exercise constantly challenges muscles and inspires the body to change rather than stagnate after reaching a plateau. Don’t repeat the exact same workout routine more than once per week, and be open to trying new exercises and ways of being physically active.
Step 2
Exceed minimum exercise guidelines. The American College of Sports Medicine encourages healthy adults to work out for a minimum of 150 minutes per week and strength train twice weekly, but striving to exercise for at least 45 minutes on most days of the week will help result in weight loss rather than just weight maintenance.
Step 3
Incorporate interval training for maximum calorie burn. The Mayo Clinic notes that interval training, which involves alternating periods of intense exercise with periods of more moderate exercise, burns more calories than traditional workouts and improves aerobic capacity. Try alternating jogging with running—or sprinting with jogging if you’re more advanced. Even if you can only keep up the intense activity periods for short times, they’ll help accelerate weight loss and make you fitter.
Step 4
Eat fewer calories and more nutritious foods. Nutritious foods offer generous supplies of vitamins and minerals and small amounts of calories, fat, sodium, cholesterol and sugar. They are generally whole and fresh, with minimal processing. Substitute such nutritious foods for less healthy alternatives, as HelpGuide.org recommends. For example, snack on fresh fruit instead of cookies or chips, drink water instead of soda and eat oatmeal for breakfast instead of pancakes or doughnuts.
Step 5
Establish goals that don’t relate to numbers on a scale. For example, create goals to “Climb two flights of stairs without becoming winded” or “Alternate intervals of running and walking for three miles total.” The goals should be difficult to achieve but not so hard that they deflate motivation or inspire frustration. As you meet each goal, weigh yourself. In the natural and healthy course of making lifestyle improvements and reaching your goals, you should also be cumulatively losing weight.
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