For some people, losing weight as fast as possible involves using some type of diet or fitness supplement. But it is possible to lose weight at an impressive rate without the use of any supplements. To lose weight at an efficient rate--supplement free--what you need are diet and exercise plans that you can follow consistently.
Step 1
Decrease your caloric intake substantially. Start by consulting a basal metabolic-rate calculator. Using your gender, age, height and weight, the calculation will provide you with the approximate number of calories needed to sustain your current body weight. Now, construct a diet of about 500 daily calories fewer than this number. Because one pound of fat is roughly equivalent to 3,500 calories, this diet will allow you to lose approximately one pound of fat per week through diet alone, according to the Mayo Clinic. Start by eliminating junk foods, desserts and soft drinks. If this doesn't suffice, decrease the size of your meals as necessary.
Step 2
Increase your protein intake. Although protein is generally associated with bulking up, a 2004 study published in the "International Journal of Obesity" found that dietary protein has an appetite-suppressant effect in people on calorie-restricted diets. Protein will reduce your cravings, making it easier to stick to your diet. Aim to replace at least one daily serving of carbohydrates with an equivalent serving of protein. For example, replace toast and jam at breakfast with an egg-white omelet. Other protein-rich foods appropriate for this purpose include meats, fish, beans and tofu.
Step 3
Do daily cardiovascular exercise. This will burn excess calories and maintain your metabolism, leading to more efficient weight loss overall. At first, you may only be able to manage 15 minutes at a time, but as your cardiovascular endurance increases, increase the duration of each session to a maximum of one hour. Select any activity that will raise your heart over an extended period of time; options include jogging, swimming, biking and organized sports.
Tips and Warnings
- If you find yourself losing significantly more than two pounds per week, increase your caloric intake and cut back on your cardiovascular exercise as necessary. If you're significantly overweight, consider a low-impact cardiovascular activity such as use of a stationary bike or elliptical machine, as this will greatly decrease your risk of joint pain or injury.
- Always consult with a medical professional before beginning a new diet or exercise program.
Things You'll Need
- Calculator
- Cardiovascular exercise equipment
References
- MayoClinic.com: Counting calories: Get back to weight-loss basics
- "International Journal of Obesity": High protein intake sustains weight maintenance after body weight loss in humans; M.S. Westerterp-Plantenga, et al.; 2004.
- Medicine & Science in Sports & Exercise: Exercise Reverses Depressed Metabolic Rate Produced by Severe Caloric Restriction
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