Fad and crash diets, both of which promise fast weight loss, are usually not healthy and may cause uncomfortable or downright dangerous side effects. If you want to lose weight quickly but safely, the key is not to rely in a single gimmick but instead on doing a series of changes that will help you achieve your goal without putting your health at risk. This includes adding exercise to your daily routine and changing your diet.
Step 1
Have a one-day fast. While fasting and very low calorie diets are not a good idea in the long run, they can help you get your weight loss program started or get you out of a plateau, when done well. For an effective fast, consume only vegetable and fruit juices for 24 hours. You can also add teas, coffee (in moderate quantities) and water to the program. Avoid any solid foods or sugar for the whole day.
Step 2
Begin an exercise program that gets you moving at least four times a week for 30 minutes or more. Do both aerobic and resistance training exercises for best results. Aerobic exercise burns fat, while weight training increases your metabolism, leading to faster weight loss.
Step 3
Get more rest. Lack of sleep causes your body to release stress hormones, which in turn affect your blood sugar, either leading to weight gain or making it difficult for you to lose weight, even if you're eating properly. Most people need between six and nine hours of sleep a night to feel well rested.
Step 4
Consider fat-burning supplements and items. Certain foods, such as hot and spicy dishes, increase metabolism and keep your body burning fat for several hours after the meal. While certain supplements, such as ephedra, can be dangerous, there are natural substances that act as metabolism boosters when consumed regularly. These include green tea, yerba mate and caffeine.
Step 5
Eat small, frequent meals throughout the day. Starving yourself only leads to a slower metabolism, so although you will lose some water weight at the beginning, this is unlikely to be permanent. Instead, focus on eating small portions every three to four hours so your metabolism stays working at full speed.
Step 6
Focus on lean protein, such as fish or chicken, and choose foods that are baked, broiled or steamed rather than fried. Limit foods high in sugar, especially those that are highly processed, such as pastries and desserts.
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