One of the most important parts of losing weight quickly and effectively is making a commitment to change your lifestyle. According to the Mayo Clinic, losing weight takes a lot out of you mentally and physically, so you should resolve any other issues going on in your life before you start a new diet and exercise plan. The U.S. Department of Health and Human Services recommends that you lose weight at a rate of approximately 2 pounds a week.
Step 1
Cut back 1,000 calories from your normal daily diet to lose weight quickly and effectively. Write down the foods and calorie amounts that you consume on an average day in a food diary. Reducing portion sizes can help decrease your calorie intake.
Step 2
Eat low-calorie and filling foods. Instead of high-calorie foods, such as sweets, fast food and fried foods, eat mostly vegetables, fruits, whole grains, fat-free dairy products and lean proteins.
Step 3
Drink a lot of water. Not only does drinking water cut down on your calorie intake from other beverages, such as soda and juice, but it also reduces water retention, according to Fitness Magazine.
Step 4
Exercise for an average of 45 minutes most days of the week. Running, walking, cycling, swimming and kickboxing are some examples of activities you can do. If you want to lose even more weight, increase the time and intensity of your workouts. For example, if you normally take a 45-minute walk, try a 60-minute walk with several 5-minute intervals of jogging.
Step 5
Incorporate more physical activity into your daily routine. Even if you are not at the gym, you can still burn calories and lose weight quickly. Walking to work, taking the stairs and parking your car farther in the lot are all calorie-burning activities.
Things You'll Need
- Calorie counter
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