Exercise Plan To Lose Weight Immediately

To start losing weight, you need to start adjusting your exercise and nutrition, which you can start doing right away. However, weight loss is an ongoing process, so you may find that it takes time for the results to show. Because of this, it's always easier to keep your weight stable rather than resorting to crash dieting.

Theory

To lose weight, you need to balance the amount of calories you consume with the calories you burn. According to the Weight-control Information Network, the formula governing weight loss is simple -- burn more calories through exercise and daily activity than you consume through food and drink and you will lose weight. To start losing weight immediately, maximize your calories burned and cut your calorie intake right away.

Exercise

Typically, most people trying to lose weight turn to moderate exercise like running or cycling. This will help you lose weight and is especially effective at burning fat. According to sports coach Brian Mac, exercising at roughly 50 percent of your maximum will cause your body to burn a higher proportion of fat as you exercise. This is a way to start exercising because it is relatively easy even if you are unfit. According to the American College of Sports Medicine, a 130 lb. person running at around 5mph would burn around 472 calories.

High Intensity Interval Training

Although slow, steady exercise burns of a higher proportion of fat, you might be able to burn more calories in a shorter period of time if you exercise harder. High intensity interval training is one of the most effective ways to burn calories quickly, although it should usually only be attempted if you are already in reasonable shape. By performing a single exercise at maximum intensity for short intervals of exercise and rest, for example 20 seconds exercise and 10 seconds rest, you can burn huge amounts of calories in a short space of time. You will even continue to burn calories after exercise because your metabolism will be running higher.

Weightlifting

Although building muscle might seem counterintuitive if you are looking to lose weight, it can help you burn many more calories while making you look like you are losing weight, because muscle weighs more than fat while bigger muscles require more energy. For example, a 130 lb. person would burn around 472 calories an hour playing tennis, compared to a 155 lb. person, who would burn around 563. Build lean muscle mass by lifting weights for five sets of five repetitions, increasing the weight so that your last set is as heavy as you can lift.

Diet

According to the government's nutrition information site, Nutrition.gov, you need a calorie deficit of 3,500 calories to drop a pound in weight, so bear this in mind when you are trying to determine how fast you can lose weight. You will need to control your diet as well for maximum effect. The American Dietetic Association recommends shaving off calories where you can -- for example, reducing your food portions, cutting out sugar and processed carbohydrates like bread in favor of lean protein and green vegetables, as well as avoiding drinking calories in soda, juice and alcohol and instead drinking water.