Fat has a tendency to accumulate in multiple areas on the body. When it gets to the point that you have been clinically diagnosed as obese, your risk for debilitating diseases goes up and your mobility can be severely compromised. If you are looking to lose weight, and you want to do it quickly, it can be achieved by taking some drastic measures. Your diet is the place you need to start.
Step 1
Eat better foods. Eliminate from your diet foods that are high in saturated fat, trans fat and sugars. Examples of these are fast foods, deep-fried foods, whole-fat dairy products, processed meats and commercial baked goods.
Step 2
Reduce your calorie intake. In order to lose weight, you must create a caloric deficit. This means you are expending more calories than you are taking in.
Step 3
Drink water. Calories that come from beverages are still calories and they can lead to weight gain. To lose weight quickly, give up all the beverages you currently drink that have calories. Examples of these are sweetened teas, soda, lattes, milk shakes, fruit juice and alcohol. Drink water as your only source of liquid beverage as it has zero calories, it helps keep you hydrated and it can also help control your appetite when you drink it before meals.
Step 4
Get more fiber in your diet. Fiber is a non-digestible substance that can offer you a number of benefits when it comes to losing weight. It creates bulk in your stomach, it keeps you feeling full longer and it can prevent you from eating excess calories. The Mayo Clinic recommends that women get 21 to 25 grams a day and men get 30 to 38 grams a day. Fiber can be found in foods like fruits, vegetables, beans, whole grains, nuts and seeds.
Step 5
Eat six meals a day. When you eat a large meal then don't eat again for several hours, your body is going to hold on to stored fat for energy and you are going to become hungry. This can cause you to eat another huge meal and gain weight. To reverse this process, eat a small, balanced meal every 2 to 3 hours that has protein and complex carbs which are high in fiber. This can keep your appetite regulated, it can keep your energy levels elevated and it can increase your metabolism. An example of a balanced meal would be a baked chicken breast with steamed broccoli and brown rice.
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