For anyone who wants to shed pounds quickly for a special occasion, quick weight loss is ideal. However, quick weight loss does have its consequences, and developing a quick weight loss plan should not be taken lightly. When developing a quick weight loss plan, an individual needs to combine the appropriate amount of diet, exercise and will power.
Develop a Plan
Step 1
Ask yourself why you want to lose weight. What type of eating/activities do you engage in that aren't healthy? Having a better understanding of why will give you the motivation to move forward.
Step 2
Set an achievable goal. If you are going on a vacation in two weeks and want to shed some weight, you should not expect to shed 20 pounds by the time you board the plane. Getting an achievable time frame and set amount of weight will allow you to track your progress and not get discouraged if you are not losing a ridiculous amount.
Step 3
Be realistic, make adjustments and have confidence in yourself. When beginning your weight loss plan, you should not be expecting any miracles to occur. You can lose weight quickly in a healthy manner, but patience is a virtue. If you find something is not working, making adjustments can get you well on your way to success. If you aren't enjoying your diet, try something different. If you chose an exercise you've decided you don't like, try to find something that you enjoy. Most importantly, be confident. A negative attitude will not help you shed the pounds.
Diet and Exercise
Step 1
Start by lowering your calories--write down everything you eat and look up the calorie content. If you find your calorie intake is too high (don't go lower than 1,300 calories at day), try reviewing your list and cutting out foods that are unhealthy, high in calories and that you can do without. Seek out alternatives to your unhealthy choices. If you are big on drinking soda, try switching to diet soda. Plan your meals ahead of time and always start your day off right with a healthy breakfast.
Step 2
Eat healthy snacks and watch portion sizes. Losing weight does not mean you have to give up a snack here and there. Eating small meals and healthy snacks has actually been proven to help boost your metabolism. Pick a low-calorie or healthy snack. Try rice cakes, yogurt, fruits, vegetables or a 100-calorie snack pack if you need a sweet treat. Watching your portions is also a great way to shed pounds. Use a blue plate (the color blue is a known appetite suppressant) and eat slowly. Avoid overeating--just because the food is in front of you does not mean you have to eat it; if you are full, stop.
Step 3
Exercise to help burn off extra calories. Try to get at least 30 to 40 minutes of exercise at least three or four days a week if possible. Performing aerobic exercises will get your heart pumping and burn calories. Try a moderately intense workout of running, swimming, cycling or dancing. Resistance and weight training are also important to weight loss. Building lean muscle and raising your metabolism are benefits of pumping some iron. Try exercises with resistance bands, light weight dumbbells or medicine balls. You can incorporate them into a number of different exercises.
Tips and Warnings
- Try motivating yourself by using sticky notes and placing them in various locations around your house as a reminder to stay on track. Get the appropriate amount of rest. Devote at least eight hours for sleep each night. When working out, remember to take a day or two off each week. It is important to rest your muscles, allowing them to recover and rebuild. After you achieve your weight loss goal, make this way of life your new way of life. You'll be happier, healthier and slimmer. Try to avoid returning to your old, unwanted habits. You made it this far, so don't go back to your old weight.
- Losing weight too quickly is a sudden change to your body that can be dangerous. Fad diets, diet pills and simply not eating will induce quick weight loss, but these methods will cause more harm than good. Inappropriate dieting can lead to quick muscle lose and injury to your heart and other body organs.
Things You'll Need
- Journal
- Sticky notes
- Resistance bands
- Medicine ball
- Dumbbells
- Calorie counting book/website
- Blue plate
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