The Centers for Disease Control and Prevention reports 72 million people in the United States are obese and need to lose weight; this means approximately one-third of Americans are struggling with their weight. Losing weight can be a slow process but some situations, like social engagements or the desire to jump-start a diet, may inspire some people to lose weight rapidly.
Step 1
Make an appointment with your doctor to be sure you are healthy enough for rapid weight loss. The body needs the nutrients found in food to function properly, and the sudden malnutrition caused by rapid weight loss may be dangerous for those with underlying medical conditions. Those with diabetes need to consult with a physician or nutritionist to lose weight safely and quickly.
Step 2
Set a goal and write this target on a calendar. Weigh yourself daily. Keep this goal reasonable; health professionals suggest a dieter lose about 1 to 2 lbs a week, according to the MayoClinic.com. However, there are diets that can help a person to lose several pounds quickly within the first couple of weeks. Rapid weight loss seems less successful than slow weight reduction. Losing weight rapidly may not be ridding the body of fat, but reducing the amount of water weight or even lean tissue, such as muscle.
Step 3
Learn to count calories. It takes about 3,500 calories to create or lose 1 lb of fat, so a person must reduce calorie intake about 500 calories per day to lose 1 lb per week.
Step 4
Increase daily exercise. One way to reduce calories is to burn them off through exercise. The American Cancer Society states that walking at a brisk pace burns about 297 calories per hour for someone who weighs 150 lbs. Watching television burns only 27 calories per hour while the 150 lb person would burn about 675 calories jogging for one hour.
Step 5
Eat fresh fruits and vegetables whenever possible, and try to cook meals with fresh ingredients rather than relying on processed foods and packaged ingredients. Fruits and vegetables are generally low in calories and rich in nutrition, offering the dieter fewer calories while still delivering necessary vitamins and minerals to the body.
Step 6
Avoid things that might thwart dieting efforts, like a lack of sleep. A study reported by EverydayDiet.org suggests dieters who don't get enough sleep may not lose weight as rapidly as those who sleep at least seven hours each night. Learn to read labels on packaged foods- many refined foods contain hidden ingredients like sugars, salts and fats that can add calories.
Step 7
Join a support group, like the National Weight Control Registry. These organizations usually have a large amount of research information available to help dieters lose weight safely. Additionally, having the support of other dieters can help a person remain determined in achieving his weight loss goals.
Step 8
Enlist the help of family and friends. Dieting can be difficult for someone who eats meals with others who are not dieting. Ask family and friends to join in on weight loss to make healthy meal preparation easier and discourage snacking at social gatherings.
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