Losing weight can be a challenge, but circumstances and wardrobe often require us to lose weight really fast. Twenty pounds may seem like a lot to lose in a short period of time, but making fundamental and healthy changes in your diet and physical activity will help you shed them in no time.
Making small changes you can live with and scaling up your effort over time is a way to lose weight fast without feeling tired and hungry all the time. The best news is that this kind of weight loss is more likely to be permanent than using a fad diet.
Step 1
According to the University of Maryland, 60 minutes of walking at a brisk pace or 30 minutes of running daily will help you reach your weight-loss goals. Start slowly and aim for your heart rate to reach the target heart zone, which is 50 to 75 percent of your maximum heart rate.
If you have the time, take the opportunity to walk instead of ride. By doing so, you will be increasing your physical activity and forcing your muscles to adapt to your new demands.
Step 2
Modify your food choices and replace high-fat, high-calorie and high-sugar foods with nutrient-dense fruits, vegetables, whole grains and lean meats.
Small changes, like drinking water instead of soda can add up to significant weight loss that will also save you money. Always choose fresh over canned fruits and vegetables, because you reduce your consumption of unnecessary sodium and sugar. If fresh isn't available, fruits and vegetables that are frozen without additives are the next best choice.
Step 3
Get creative with your food. The odds of sticking to a diet if you're eating the same foods day after day are not very high.
Once you've changed your food choices, you have the opportunity to change the way you prepare your meals. Try a food that you've never had before, like jicama or starfruit, or add chicken marinade in a recipe you've never tried before.
Cook on the grill, even in winter. Make what you're eating interesting and creative. You may find that you enjoy preparing gourmet meals.
Step 4
Drink plenty of water. More than two thirds of your body is water and it plays a role in everything from lubricating our joints to making sure our digestive system is working properly. Even low levels of dehydration can cause symptoms such as fatigue and muscle weakness.
Being thirsty isn't a way to know if you have had enough water because thirst is fairly mild when you are moderately dehydrated. Find a reusable water bottle and keep it filled with chilled water. Drink 8 ounces of water prior to every meal, which will help you feel fuller faster so you'll eat less.
Step 5
Graze throughout the day. Always have healthy snacks available and eat them when you have the urge to splurge on something high fat or high in sugar.
Eating small mini meals in between your regular meals will also help you eat less. This is because you aren't letting your body get to the point where your stomach is completely empty and you are nutritionally vulnerable to unhealthy snacking.
Keep portioned snacks amounting to about 100 calories is a great way to keep losing weight fast.
Tips and Warnings
- Get a friend to lose weight with you. You can share the experience with someone who is going through it and encourage each other along the way.
- Always check with your doctor before making significant changes to your diet and physical activity.
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