How To Train To Lose Weight Quickly

Although there are advantages to losing weight slowly, some people are frustrated by the gradual pace, which makes it difficult to notice and monitor results. Fast weight loss, while much harder to achieve, is often more satisfying and motivating. However, for the results to last, it's important that they come about through healthy methods and permanent lifestyle changes rather than quick fixes, such as weight loss pills or damaging diets.

Step 1

Train the body from different disciplines and with different methods to achieve the variety that's necessary to challenge muscles and instigate change. The Cleveland Clinic recommends a diverse regimen of aerobics, stretching and strength training. Try traditional cardio activities, such as jogging or biking, as well as weightlifting, exercise DVD programs and fitness ball or medicine ball activities. Prepare the body for vigorous exercise by warming up for each session with dynamic stretching.

Step 2

Choose exercises that will burn the most calories over a constant period of time. For example, the Mayo Clinic notes that taekwondo, football, basketball and rollerblading all burn more than 700 calories per hour for a 200-lb. person. Other activities may be easier, but they won't deliver the same weight loss results.

Step 3

Try interval training if you can't keep up intensive exercises for long periods of time. Interval training involves alternating short, intense bursts of exercise with longer, more relaxed periods of moderate exercise. An example of interval training is a casual jog that incorporates 30-second bursts of hard sprinting at regular intervals of every three to five minutes. According to MayoClinic.com, interval training of any type improves aerobic capacity and burns more calories than a traditional workout.

Step 4

Go beyond fitness guidelines to get dramatic weight loss results in a short period of time. Though the American College of Sports Medicine encourages healthy adults to do about two strength training workouts and exercise for at least 150 minutes weekly, you'll notice faster progress if you can stretch workout time to about an hour on most days of the week.

Step 5

Include healthy, low-calorie eating as part of your weight loss plan. Make a series of gradual adjustments in the way you eat; try to cut out or limit foods that are especially high in fat, sugar or calories. The Help Guide suggests using substitutions to guide healthy eating, such as snacking on fresh fruit instead of doughnuts or sipping water instead of soda.