How To Lose Weight Quickly & Effectively

Losing weight quickly and effectively requires fundamental changes in your lifestyle. It also helps to have a motivation to help you reach your goal. Relish the small achievements and steer clear of fad diets, no matter how enticing they may seem. The Weight-Control Information Network notes that fad diets are simply too difficult to maintain long term and actually can be dangerous to your health.

Step 1

Divide your meals into smaller portions and eat them throughout the day. The Mayo Clinic says eating low-calorie foods is a good way to decrease caloric intake without feeling starved. Cutting your food intake by as little as 10 percent each day will yield results.

Step 2

Plan your meals and snacks for the week and shop only for those ingredients. It's easier to stick to a plan when you don't have to wonder what you'll eat. If you live with other people who aren't eating healthy, suggest they join you or ask them to remove temptation out of plain sight from you.

Step 3

Take water with you everywhere and any time you have an urge to eat, drink 8 ounces of water first. Water fills your stomach and we often misinterpret thirst as hunger. At the very least, you will eat less, because you have something already in your stomach. Water also helps you replace fluid lost when working out. Fatigue is a sign of the beginning stages of dehydration, so be aware that you need to drink a minimum of 64 ounces of water daily to maintain your energy.

Step 4

Walk rather than ride when possible. Walking is one of the safest and most effective ways to lose weight, boost your metabolism and strengthen your heart. If you're not a gym person, no worries. Walking can be done just about anywhere and the only tool you need is proper-fitting footwear. Get a friend to walk with you for motivation. If the weather isn't conducive to walking outside, go to a local mall or indoor track. Increase the intensity by walking fasters or choosing places that have hills or inclines for additional aerobic benefits.

Step 5

Keep a journal of your daily diet and exercise. This is a good way to track your progress and identify what you might want to change as you try new foods and physical activities. Also note your mood, sleeping patterns and positive changes in your health. Saving this information shows you how far you've come and is a concrete way to encourage you to stay the course.