Many people who are trying to lose weight find themselves going up and down in weight. This is usually due to a diet that is either too limited in variety or too limited in calories. Once your body detects that you are not eating enough calories or nutrients, it goes into starvation mode, actually causing you to retain or even gain weight. The quickest and safest way to lose weight fast, in a way that is more likely to be maintained, is to make some basic changes to your diet and level of activity.
Step 1
Eat smaller portions on smaller plates. Calculate the amount of calories that are recommended for your current weight, height, gender and level of activity using the tools under Resources. At the beginning of each week, plan out your meals, including snacks, according to your recommended number of calories per day. Buy the foods you need and divide into single servings if possible when you come home from the grocery store. Use plates that are smaller than the ones you usually use, so that you trick your brain into thinking you're eating the same amount. This is a great approach to cutting excess calories to lose weight without feeling like you're being forced to eat less food.
Step 2
Eat slowly. The Mayo Clinic explains that many people eat on the run and keep eating past their recommended caloric amount. This is because your stomach hasn't had the time yet to register that you've eaten enough and tell you to feel full. Eating slowly allows you to enjoy your food and allows the food to reach your stomach, triggering satiety. Drink a glass of water before each meal as well, to aid digestion and partially fill your stomach. This will help make you feel fuller sooner, and you will eat less.
Step 3
Engage in at least 45 minutes of aerobic activity at least five days a week. Aerobic activity is anything that can raise your heart rate, and your goal is to maintain your heart at between 70 and 80 percent of its maximum rate, which you can determine using the tools under Resources. Warm up and cool down for 10 minutes before and after your activity. When your heart rate becomes too easy to maintain in the target zone, increase the pace or incline of your activity. Aerobic activity burns fat and also increases the size of the leg muscles. An increase in size of these muscles also increases your metabolic rate so that you're burning fat even while at rest.
Step 4
Replace any highly processed, high-fat or high-sugar foods in your home with fresh fruits, vegetables, whole grains, lean meats and low-fat dairy products. The easiest way to eat healthy foods that help you lose weight is to get rid of any unhealthy foods that may tempt you. Make a habit of reaching for a piece of fruit or low-fat yogurt for a snack, rather than chips or cookies. You'll increase your fiber intake, which will help keep your stomach full with fewer calories.
Step 5
Drink water instead of sugar-laden soft drinks and juices. This alone can save you hundreds of calories every day and is a healthier choice as well. Beverages that contain sugar are simple, empty calories that are quickly stored as fat by your body. Water is necessary for maintaining digestion, metabolism and high energy levels. Strive to drink a minimum of 64 oz. of water every day. Drink a glass of water before every meal, to fill your stomach, making you eat less.
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