Bariatric, lap band and abdominoplasties are all types of surgeries to lose weight. Even if these are effective, they can cause side effects, and they are not cheap. A fast way to lose weight without surgery involves lifestyle adjustments. Be aware that this takes constant discipline and sacrifices; you alter your diet and become more active.
Step 1
Cut back on your caloric intake. Since one pound of weight gain equals 3,500 calories, you need to reduce your caloric intake by 500 to 1,000 calories per day to lose about one to two pounds per week, according to the Centers for Disease Control. Track your total intake of calories for a whole day to find out your current intake. Use an online resource like The Daily Plate for assistance.
Step 2
Add more high-fiber foods to your diet to fill yourself up and keep yourself feeling full. Fruits, vegetables, oatmeal, oat bran, whole grain cereal, whole wheat bread, quinoa and brown rice are examples. Not only does fiber slow down the rate of digestion, but it also reduces the risk for colon cancer, according to caloriesperhour.com.
Step 3
Roll out of bed and eat breakfast. Eating breakfast gets you on track to make healthy food choices all day, according to the Mayo Clinic. Prepare something healthy like cottage cheese with fruit mixed in or an egg white omelet with chopped-up vegetables. Grab a granola bar if you are pressed for time.
Step 4
Consume meals every few hours for the rest of the day. This will keep your metabolism elevated, hunger under control and energy levels high. Combine protein with complex carbs in every meal to keep them balanced. Beans and brown rice rolled up in a whole wheat tortilla is a balanced meal example.
Step 5
Eliminate all beverages that contain calories. This includes soft drinks, sweetened teas, flavored coffees, lemonade, slushies and all forms of alcohol. Drink water instead, as it is calorie-free and helps flush impurities from the system. Have a glass of water with each meal to help fill you up.
Step 6
Perform cardiovascular exercise of your choosing to burn calories and further promote weight loss. Aim for 45 to 60 minutes of cardio, and do it four or five days a week. Increase your caloric expenditure by doing it in an interval format. Start with a light warm-up, then between high and low intensity. Running, indoor cycling, elliptical training, stair climbing, rowing and swimming are all effective forms of cardio.
Step 7
Lift weights and build as much muscle as possible. When you increase your muscle mass, your metabolism increases as well. This in turn causes you to burn more calories when you are sitting still. Do exercises that target all of your major muscle groups, like chest presses, upright rows, lat pulldowns, triceps dips, biceps curls and lunges. Perform 12 to 15 reps, do three or four sets, and work out two or three days a week. Take short rest breaks in between your sets to keep your heart rate elevated.
Step 8
Join a recreational sport team in your area to increase your activity levels during the week; examples are flag football, tennis, racquetball, volleyball and basketball. Become more active during your day, as well. Take walks on your lunch break, park at the far end of parking lots and use stairs instead of elevators.
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