A slow and steady approach to weight loss is better than losing weight fast, according to MayoClinic.com. The average person loses one or two pounds per week with diet and exercise. Losing anything more than that would be considered fast, and is usually not recommended. Large amounts of weight lost in a single week usually come from water and sometimes, muscle mass. Slow, steady weight loss is more likely to be from fat burning. Fast weight loss sometimes occurs during the first few weeks on a diet, but the numbers are likely to fall to the standard one to two pounds after that, unless you're following an extreme diet.
Step 1
Cut down on carbs. While low-carb diets might not be healthy in the long run, they can speed up weight loss, according to the News in Science website. To jump start your diet, eliminate all breads, pasta and sweets. Switch to whole grains, such as brown rice and oats, but keep them to a minimum of one to two portions a day. Do this for a week or two, which is how long the induction phase of most low-carb diets last. After that, slowly re-introduce carbs back, sticking to whole grains whenever possible.
Step 2
Fill up on water. The more you drink, the less space for food in your stomach. Drink a glass of water just before your meals and one during. Drink more throughout the day. Seltzer water and herbal teas are also good options. Avoid any drinks that contain calories, including fruit juices, milk, sodas and coffee drinks. Diet drinks, while not nutritious, can be used when you get a craving for something different. For fast weight loss, eliminate alcohol, as well.
Step 3
Eat foods with a high content of water, such as tomatoes, soups and watermelon. Add foods that are high in fiber, such as beans and green vegetables. Both types of foods will make you feel full and decrease cravings and help you control hunger. Fruits and vegetables in general are high in fiber, so try including them in every meal.
Step 4
Graze throughout the day rather than having heavy meals. According to Harley Pasternak, MSc in his book "The 5 Factor Diet," eating smaller meals frequently is better than eating three large meals with large spaces in between. This is true even if you're eating the exact same amount of food. Pasternak recommends combining lean protein, low- to moderate-glycemic index, or GI, carbohydrates and healthy monounsaturated and polyunsaturated fats. Aim for six or more small meals a day.
Step 5
Exercise daily and with intensity. According to Reader's Digest, 30 minutes a day will keep you from gaining weight, but you need at least 45 minutes to cause weight loss. Choose activities high in intensity to speed up weight loss. Hiking is better than just taking a stroll and aerobics are better than yoga.
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