Obesity plagues Americans these days--in 2009, nearly one-third of the residents in nine states qualified as obese, meaning their body mass index has reached 30, according to the Centers for Disease Control and Prevention. Weight-loss plans and products are nearly as common as obesity, but there is one simple diet plan, endorsed by the American Heart Association and other nutritional experts, that will allow you to lose weight relatively fast: eat fewer calories and exercise.
Significance
You gain weight when you take in more food energy, in the form of calories, than you expend in activity. Each pound gained means 3,500 calories you took in but failed to burn. Therefore, to lose each pound, you'll need to take in 3,500 fewer calories than you need for your daily activities. For a fast weight-loss program, focus on losing about 1 to 2 lbs. each week, which means you'll need to reduce your caloric intake by up to 7,000 calories a week.
Function
Counting calories is a relatively simple task these days, since almost all foods include nutrition labels that allow you to see how many calories that food contains, according to the American Heart Association. If you need 2,000 calories each day to maintain your weight, you should eat 1,500 a day to lose about 1 lb. per week. However, not all calories are created equal; to lose weight fast, you should focus on eating the most nutritionally dense, low-calorie food you can find. Often, these foods represent the most healthy choices, as well.
Types
Most fruits, vegetables and whole grains contain inherently few calories in their most natural state, according to the American Heart Association. Organize your weight-loss diet around meals consisting largely of these items, with small amounts of lean meat, fish and poultry and very limited fat. If you do wish to add some dressing or a condiment, choose heart-healthy sources of fat such as olive oil.
Effects
To lose weight simply and fast, you also should add exercise to your regimen, according to the American Heart Assocation. Physical activity for at least 30 minutes each day can help you lose weight or keep your weight under control and normalize your blood pressure and cholesterol levels. It also can improve your mood. If you haven't been physically active in the past, discuss your planned activity with your doctor to make certain you can handle it.
Warning
To lose weight and keep it off, you shouldn't try to lose it too fast. According to Colorado State University, about 50 million Americans diet each year, but only 5 percent of them keep the weight off long-term. To achieve relatively fast but permanent weight loss, try a simple diet heavy in fresh fruits, vegetables and whole grains, and low in fast food, sugar-sweetened beverages and high-fat snack foods.
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