Weight loss is a balance between burning more calories than you take in according to MayoClinic.com. If you are trying to lose weight quickly, start by tracking your daily calorie intake, and how many calories you are burning through exercise. To keep your weight loss progressing quickly and permanently, focus on committing to changes in your diet and exercise habits, and look for support from friends and family.
Drink Water
During weight loss, your body can retain water before flushing its fat cells. You can prevent this by aiming for at least eight servings of 8 oz. glasses of water daily. "Shape" magazine explains that in order to lose weight and burn fat quickly you will need to build muscle and increase your metabolism. You can't build muscle and burn fat if you're not well hydrated, so carry a water bottle with you throughout the day, and increase the amount you are drinking before and after exercise.
Energy Dense Foods
Certain foods have more energy, or calories, per density that others. According to MayoClinic.com, examples of low energy dense foods are choices that are high in water and fiber like fruits, vegetables and whole wheat products. Aiming to eat more low energy dense foods will reduce calories, leave you feeling full, and even increase your portion sizes. For the fastest weight loss, try to make the majority of your meals and snacks contain a low density food item.
Increase Exercise
Safely increasing exercise can burn fat, build muscle, and increase the number of calories that you need in a day. The American Dietetic Association states that you need a minimum of 30 minutes of moderate to vigorous activity each day for health. To lose weight fast and reach a healthy weight, you may need to be physically active up to 60 minutes a day and participate in more intense activities like running, biking, or swimming. If fitting in exercise is hard for you, try to break up activities throughout the day. For example, run in the morning, walk at lunch, and weight lift at the end of your day.
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