Almost everyone who wants to lose weight would prefer to do so quickly rather than draw the process out. It's understandable to want fast change, but the Centers for Disease Control and Prevention, or CDC, cautions against very rapid weight loss. According to the CDC, people who lose weight at a moderate rate of one or two pounds per week are more likely to keep the weight off in the long term than people who lose weight faster. However, it's still possible to accelerate weight loss and stay healthy.
Step 1
Exercise vigorously rather than moderately. More intense exercises burn more calories, and because successful weight loss comes down to burning more calories than you take in, vigorous activities can help along the way. The Mayo Clinic suggests rollerblading, running or tae kwon do, all of which burn more than 900 calories per hour for a 200-pound person. Other good choices include jogging, treadmill work, backpacking and team sports such as soccer, basketball and football.
Step 2
Diversify a workout routine to include the three main types of exercise that the Cleveland Clinic recommends for weight loss: stretching, strength training and aerobics. Even though strength training exercises may not burn many calories on their own, they effectively build muscle, which can boost metabolism and burn more calories than body fat does at a resting heart rate. If possible, put cardio and strength moves together in combinations, such as lunges with dumbbell curls or squats with rows.
Step 3
Go beyond the minimum exercise guidelines. The American College of Sports Medicine suggests that all healthy adults work out for a minimum of 150 minutes per week at a moderate pace, but most people will need to put in more time to see rapid weight loss. Aim for about an hour each day, and take a day off each week to allow your body and muscles to rest.
Step 4
Eat fewer calories. Do so by modifying your diet to leave out certain items, such as soft drinks or desserts, or by making your meals smaller. Another alternative is to restructure your diet to focus more on whole, fresh foods, which are naturally low in calories. For example, substitute a piece of fresh fruit for a doughnut, as HelpGuide.org recommends. Avoid processed and prepared foods, and cook whenever possible instead of eating in restaurants. Use plenty of fruits and vegetables in the meals you make, and work to minimize added salt and fat. Make sweeping changes and substitutions in the diet right away rather than gradually to get the quickest weight loss results.
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