In the pursuit of looking and feeling great, people want fast results. But losing weight too quickly can lead to serious health problems and nutrient deficiencies. Healthy weight loss is achieved when you take a gradual approach and change habits over time. This method yields long-lasting results. The recommended amount of weight loss per week is 1 to 2 lbs. Any more than this and you are losing water and muscle, not fat. For those who want to shed a few pounds for an upcoming special event or to get into a lower dress size, there are safe ways to drop a few pounds fast. It is not recommended to attempt this approach for more than a few weeks or without first consulting a physician.
Increase Water Intake
Drinking a glass or two of water before meals helps to slake the appetite. Many times, hunger is confused with thirst, so drink water first. Drink a cup of warm water with a twist of lemon first thing in the morning to jump start your metabolism.
Cut the Junk
Snack on veggies during the day to satisfy the crunch craving. Add some sliced apples or fresh berries for that sweet tooth. Prepare a cooler for the day packed with fruit and vegetable options as well as any other planned snacks and meals to avoid the snack machine or office treats.
Pick up the Pace
Move your body as much as possible. Park at the back of the parking lot. Take the stairs. Add after-lunch and after-dinner walks. This burns only a minimal amount of calories but boosts your metabolism and aids digestion. In just a few days, your energy levels will soar.
Fiber
Fiber is filling. Replace any "white" carbohydrates, such as white rice, white bread, white potatoes, with whole grain rice, multi-grain bread and sweet potatoes. Fiber adds bulk to your digestive track and helps you feel full longer. It also promotes colon health and will help you stay regular. Drink plenty of water when increasing fiber.
Protein
Protein consists of complex chains of molecules and takes a long time to break down and digest. Eat some protein at every meal to help you feel full. Eat only lean protein, legumes and nuts. When eating nuts, keep the portions small. A tablespoon of nuts goes a long way, and their fat content promotes heart health.
Eat Often
When you eat is as important as what you eat. Eating every two to three hours produces what is called the thermogenesis effect. The steady intake of food keeps your metabolic system on all day. Keep portions small. To drop the pounds, you must feed the body. Starving yourself only sends your body into survival mode -- your body's desperate attempt to hold onto fat for the upcoming perceived famine. What your body will burn for fuel when starving is muscle. For an active metabolism, muscle is a must.
Stay Healthy
Once you drop a few pounds for that special event, stay healthy by sticking with these tips. Make sure your calorie range provides enough food to keep you in the range of 1 to 2 lbs. of weight loss per week. Avoid very low calorie diets. According to the National Institutes of Health's Weight-control Information Network, these diets are only advised under strict physician supervision. The NIH says there are adverse effects of losing weight too fast, such as the development of gallstones.
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