Losing weight and getting in shape require a strong will and constant discipline. The faster you want to achieve results, the harder you need to work. Not only do you have to focus your attention on the dinner table, but you also have to familiarize yourself with the local gym. This may be out of your comfort zone and difficult when you first start out, but be patient and watch the transformation take place.
Step 1
Eat fewer calories to boost your weight loss efforts. Because one pound equals 3,500 calories, you need to reduce your caloric intake by 500 to 1,000 calories per day to lose one to two pounds per week, according to the Centers for Disease Control and Prevention, or CDC. Resort to using a free online service such as the Daily Plate if you need help with monitoring.
Step 2
Avoid foods that are high in saturated fat, sugar and sodium. Give up the caramel-coated popcorn, cheese puffs, white bread, hot dogs, frozen dinners and cream-filled doughnuts. Instead, consume high-nutrient foods such as lean meats, fruits, vegetables, whole grains, beans and low-fat dairy products.
Step 3
Increase your metabolism and keep your appetite under control by eating small, frequent meals throughout the day. Combine protein and complex carbs with each meal and eat every two to three hours. Make sure to start first thing in the morning. A bowl of oatmeal with low-fat milk, blueberries and flaxseeds is a balanced-meal example.
Step 4
Make healthy choices when dining out. Pass on the deep-fried, pan-fried and batter-dipped foods and avoid anything that is swimming in butter, cheese or creamy sauces. Order foods that are baked, broiled or steamed.
Step 5
Stop drinking beer and any other beverage that is high in calories. Liquid calories still register in the body, and they can lead to weight gain. Replace the soda, sweet teas, dessert coffees, slushies and lemonade with water to lose weight quickly. Water also keeps your body hydrated during exercise.
Step 6
Perform interval training to increase your caloric expenditure and lose weight. The more vigorously you exercise, the more calories you'll burn, according to mayoclinic.com. Start out with a light five-minute warm-up, then alternate back and forth between high- and low-intensity for the duration of your workout. Choose any form of cardio, such as running, biking, stair-climbing, elliptical training, rowing or jumping rope. Work out for 30 to 45 minutes, three days a week, on alternating days.
Step 7
Dedicate three days a week to lifting weights, alternating with cardio days. Add three pounds of muscle and burn 630 to 1,050 extra calories per week, according to the University of Michigan Health System. Do mostly compound exercises that work more than one muscle at a time, such as bench presses, shoulder presses, back rows, dead lifts and squats. Perform 10 to 12 reps and three or four sets.
Step 8
Become more physically active with your daily affairs. This will not only get you to lose weight faster, but it will also get you in shape faster. Join a sports league in your area, attend fitness classes at the gym, take 10-minute walks during your lunch break and use the stairs instead of elevators and escalators.
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