Learning the healthiest and fastest ways to lose a lot of weight isn't difficult. Make permanent lifestyle changes if you want to slim down and keep the weight off. Set realistic goals to avoid disappointment. You can safely and effectively lose 1 to 2 lbs. a week, according to the American Dietetic Association.
Reduce Calories
Reduce your caloric intake for one of the most effective ways to lose weight. About 3,500 calories is the equivalent of 1 lb. of body fat, according to the American Academy of Family Physicians. Reduce your caloric intake by about 500 to 1,000 a day, or burn excess calories by increasing your physical activity. The National Institutes of Health recommends most obese individuals consume daily diets containing between 1,000 to 1,600 calories for weight loss.
Limit Fat
High-fat foods contain more calories than other foods. Although low-fat diets aren't necessary for weight loss, the National Institutes of Health recommends that no more than 30 percent of your daily caloric intake should come from fat. For example, if you follow a 1,200-calorie diet, your fat intake shouldn't exceed 40 g.
Exercise
Add exercise to your weight loss program. Physical activity helps prevent weight gain, burns excess body fat and reduces muscle loss often associated with weight loss. Combine cardiovascular exercise with resistance training to burn the most calories while toning your body. Supplement your fitness program with a healthy, nutritious diet for the fastest--and healthiest--way to a slim, healthy body.
Behavior Therapy
Emotional stress often leads to binging or overeating. Emotional reasons for overeating include boredom, sadness, stress, eating disorders and psychological problems. Discovering the reason, and finding a solution for your emotional eating, is essential for weight loss and maintenance. Emotional eaters may require counseling or medication to help eliminate psychological stressors related to overeating.
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