Quick fixes like diet drugs have become a popular method for weight loss. Diet pills and drugs are only a temporary solution. As soon as you stop using a quick fix, the results go away. This can lead to abusing diet drugs in an attempt to maintain weight loss. Lose weight quickly and safely with an exercise program and healthy eating plan and keep the weight off.
Step 1
Clean up your eating habits. Consume proteins like whitefish, salmon, steak, skinless poultry, egg whites, cottage cheese, soybeans to increase your metabolism. Eat fiber-rich foods like vegetables, fruits and whole grains to keep you fuller longer and prevent overeating. Avoid packaged and processed foods, which are high in sodium, sugar and fats that cause weight gain.
Step 2
Write down everything you eat in a food journal. Record your meals daily to track calories and eating patterns. Subtract 500 calories from your daily total to lose 1 to 2 lbs. per week.
Step 3
Perform circuit training four times per week to burn more fat in a short period of time. Circuit training improves your cardiovascular fitness and muscular strength at the same time. Train one exercise for each body part for four sets of 10 to 12 repetitions. Do one minute of cardio like jogging on the treadmill after each exercise.
Step 4
Record your weight, measurements and body fat. Have a fitness professional take your body fat and measurements on a monthly basis. Weigh yourself upon waking in the morning after using the bathroom for your true weight.
Step 5
Avoid alcohol to eliminate empty calories. One vodka with cranberry juice can contain 230 calories with no nutritional value. Consuming a couple of these daily can lead to a 1 lb. weight gain weekly.
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