Methods for losing weight fast and for losing weight successfully do not always match up. Many of the faster ways to lose weight, using pills or fad diets, are unsustainable or prone to a rebound effect. In order to lose weight both quickly and sustainably, you should adhere to the old-fashioned method. A consistent program of diet and exercise is the best option.
Step 1
Adjust your diet to facilitate successful weight loss. Take a thorough inventory of the types and amounts of food and drink that you consume over the course of several days, then use your calculator alongside the nutritional information available on the packaging to determine your average daily caloric intake. Aim to reduce this number by about 500. Start by eliminating simple carbohydrates from your diet, including sweets, desserts and sugary drinks. These are extremely calorie dense, and removing them should form the bulk of your 500 calorie deficit. If you're still short of the reduction goal, simply reduce your portion sizes at each meal appropriately. Finally, aim to increase your protein intake by replacing at least one serving of carbohydrates with a protein rich food such as meat or fish. This supplemental protein will serve to naturally reduce your appetite, streamlining your weight loss process.
Step 2
Begin a program of consistent cardiovascular exercise. This assists your weight loss effort in two ways: first, it will allow you to burn any excess calories that remain in your diet, and second, it will force your body to maintain its metabolism in spite of your diet, both accelerating weight loss. Aim to complete at least three cardio sessions every week, each consisting of either 20 to 30 minutes of high intensity activity or at least 45 minutes of low intensity activity. Choose from any number of heart rate raising activities, including swimming, biking, running and rowing. As your cardiovascular fitness improves, increase the duration and frequency of your exercise sessions appropriately.
Step 3
Implement a supplemental program of resistance training. Besides burning extra calories, resistance training plays an important role in the weight loss process by ensuring that you'll retain as much lean muscle as possible, preserving your strength and helping you to achieve a toned physique. To start, aim to complete at least two weekly resistance training sessions, working all muscle groups. Incorporate compound exercises such as the chest press, shoulder press, row, squat and dead lift. For each exercise, perform three to four sets of 12 to 15 repetitions.
Things You'll Need
- Calculator
References
- International Journal of Obesity: High protein intake sustains weight maintenance after body weight loss in humans
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
- American Journal of Clinical Nutrition: Resistance weight training during caloric restriction enhances lean body weight maintenance
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