Being overweight can be both physically and mentally challenging. Some people get so frustrated with their appearance that they resort to risky extremes like medications, fat loss supplements and surgery to lose weight in a short amount of time. Although these approaches may have favorable results, they are often accompanied by side effects and they can cost a lot of money. Weight loss does not have to be this complicated. It can be done quickly, efficiently and naturally as long as the right steps are taken.
Step 1
Feed your body properly. In order to lose weight quickly, you need to make some sacrifices. Your poor eating habits need to go first. Cut out all the foods that are high in fat and sugar, such as deep-fried foods, fast food, whole-fat dairy products, candy and white flour products. Instead, eat foods that are high in nutrient value like fruits, vegetables, lean meats, fish, low-fat dairy products, beans and whole grains.
Step 2
Stop drinking alcohol. As a matter of fact, if you want to lose weight fast, stop drinking all beverages that have calories. This includes sweetened teas, lattes with sugar, fruit juices, soft drinks and milk shakes. Drink water instead as it has zero calories and it can also help keep you hydrated. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters a day.
Step 3
Eat like a horse every day. Horses eat every few hours and they are in fantastic shape. Following this pattern can help increase your metabolism, keep you feeling satisfied and prevent you from overeating. Have a small meal every two to three hours that is a balance of protein and complex carbohydrates. An example of such a meal would be oatmeal made with low-fat milk and a tablespoon of peanut butter.
Step 4
Build muscle. Building muscle can also help increase your metabolism and you can burn some extra calories while performing it. Do exercises that target all of your major muscle groups. Examples of these are push-ups, shoulder presses, pull-ups, triceps dips, bicep curls and lunges. Do three or four sets of 12 to 15 reps of these exercises with moderate weights. If you want to increase your caloric expenditure even more, do active recoveries in between lifts such as step-ups, rope jumping or box jumps.
Step 5
Perform aerobic exercise. Aerobic activity is one of the best forms of exercise for burning calories. Examples include running, swimming, biking, stair stepping, elliptical training, rowing and rope jumping. If you want to lose weight in a hurry, do your aerobic exercise in the form of interval training. To do this, start off at a light intensity for 10 minutes to warm up. Go at a high intensity for 30 seconds, then a moderate intensity for 60 seconds. Alternate back and forth 10 to 15 times and finish with a 10-minute light cool-down.
Tips and Warnings
- Do your weight training exercises three times a week on alternating days. Do your aerobic exercises three days a week on the alternating days of your weight training.
- If you have never worked out before or have not worked out in a long time, make sure to get clearance form your doctor before engaging in any high intensity activity.
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