Weight loss can occur fairly quickly if done correctly, but it should occur at a healthy rate. The MayoClinic.com reports that healthy weight loss generally occurs at a rate of no more than one or two pounds a week. Keeping your metabolism high is important for fast weight loss; however, drastic reductions in calorie intake should be avoided because these will decrease your metabolism.
Burn
Weight loss will only occur if you burn more calories than you eat. Therefore, engaging in regular physical activity and strength-training exercises will increase the amount of calories your body naturally burns. You should engage in at least 45 to 60 minutes of aerobic exercise a day.
Intense aerobic exercises such as swimming and running will burn the most calories. To ensure fast weight loss, you should gradually build up to more intense forms of exercise to help reduce the chances of injury and weight loss setbacks.
Building muscle through strength-training exercises will tone your body. The more muscle you have the more calories your body will burn when you are engaged in any activity, notes MayoClinic.com. Do three strength-training sessions a week for about 20 minutes each.
Filling Foods
Incorporate filling foods into your diet. These foods are generally high in fiber and low in fats. High fiber foods provide you with increased energy levels and a feeling of being full for longer, reports HelpGuide.org. High-fiber foods include berries, whole grains, beans and vegetables such as broccoli. By eating these foods, you will decrease your calorie intake, while increasing the level of nutrition you get from your food.
Snacks
Instead of eating three large meals a day, you should consume healthy snacks throughout the day and decrease the amount of food you eat at every meal. Having a healthy snack prepared for you to eat will help ward off hunger and decrease the chance that you will be tempted to eat junk food.
According to website Teens Health, a healthy snack, such as foods containing complex carbohydrates and lean proteins, will increase your energy levels and help you avoid weight gain.
Avoid
For fast weight loss you must take the calorie-rich, but nutritionally-deficient foods out of your diet. High calorie foods will stunt your weight loss and may promote weight gain. Do not eat simple carbohydrates such as white breads, pastas, rice and sugar.
Steer clear of sugary sodas, juices, coffees, teas and sports drinks. Stop yourself from eating things like chips, pizza, ice cream and high-fat and high-calorie spreads or salad dressings. The more you avoid these high-calorie items, the more quickly you will see a reduction in your weight.
Lifestyle
Make adjustments to your lifestyle to induce faster weight loss. Drink lots of water. Get at least eight hours of quality sleep a night. HelpGuide.org reports the lack of sleep will increase your feelings of hunger because exhaustion increases feelings of hunger.
Make breakfast an important meal of you day and do not skip it. Workout in the morning before you go to school. Avoid turning to food when you are feeling upset or overwhelmed. Learn healthy coping techniques such as stress reduction exercises.
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