Women often want to lose weight fast. Whether for a high school reunion, a vacation or to fit in a special dress, you can slim down by following a strict diet and exercise program. Set aside at least an hour a day for exercise and commit to healthy eating. Avoid the temptation to cheat on your diet if you're serious about reaching your goal weight quickly.
Step 1
Burn calories with cardiovascular exercise. The American Heart Association suggests 30 minutes a day is enough if you want to reap health benefits. However, you need to do 45 to 60 minutes of cardio a day if you want to lose weight fast. Examples of cardio include running, walking, jumping rope, playing tennis and swimming. Take a group fitness class if you belong to a health club or gym. Examples of group classes include kickboxing, step aerobics and group cycling. You can decrease your workouts to 30-minute session once you reach your goal weight.
Step 2
Reduce your daily calories. Record everything you eat in a food journal for three days before beginning your diet. Add up your calories and find the average to get an idea of how many you're consuming. Reduce that number by 500 to get your new daily calorie goal. Spread out your calories by eating four or five mini meals--this will help you stay full throughout the day.
Step 3
Lift weights three days a week for 30 minutes at a time. Do three sets of eight to 12 repetitions for each exercise. Lift weights that are heavy enough to really challenge you--you should find the last three reps of each set difficult to complete. Target all the major muscle groups, including your legs, back, chest, abdomen, arms and shoulders. Building lean muscle tissue helps you burn more calories throughout the day, which can help you lose more weight, according to MayoClinic.com. Developing lean muscle tissue also improves the way you look and reduces your body fat.
Tips and Warnings
- Stretch after every workout. Add physical activities to your daily routine whenever possible. Take the stairs instead of the elevator. Park far away from your office building, the mall and the grocery store. Instead of dining out with friends, suggest bowling or going for a hike.
- Talk with your doctor before beginning a diet or fitness plan. Stop exercising immediately and contact your doctor if you feel pain or experience dizziness during a workout.
Things You'll Need
- Sneakers
- Food journal
- Exercise mat
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