Losing weight fast is one goal that most people on a diet strive for. You must understand that the extra weight did not appear overnight and will not disappear overnight either. By approaching weight loss in a healthy manner, you can guarantee that you will reach your goal. The best way to lose the extra pounds in a safe and quick manner is by lowering your calorie intake each day.
Step 1
Consult your physician. Inform him of your plan to lose weight and ask for recommendations and advice.
Step 2
Calculate how many calories your body needs daily at rest. This amount is called your resting metabolic rate (RMR). To find out your RMR, follow this equation:
9.99 x your weight in kilograms + 6.25 x your height in centimeters + 4.92 x your age in years + 166 x your gender (1 for males, 0 for females) - 161.
The total that you get is your RMR.
Step 3
Calculate your activity level. This is done by multiplying your activity level with your RMR.
If you receive little or no exercise, use this equation: Your RMR x 1.2
If you exercise or play sports 1 to 3 times a week: Your RMR x 1.375
If you are moderately active (exercise/sports 3 to 5 times a week): Your RMR x 1.53
If you are very active (exercise/sports 5 to 7 times a week): Your RMR x 1.725
If you are in extreme sports: Your RMR x 1.9
The total that you receive by calculating your activity level with your RMR is the number of calories that your body burns daily.
Step 4
Determine how much weight you would like to lose. Losing 1 to 2 lbs. is a reasonable amount to lose each week.
Step 5
Figure out your new calorie allowance. In order to lose 1 lb. each week, you will need to subtract 500 calories from the number of calories your body burns daily. If you would like to lose 2 lbs. each week, you will need to subtract 1,000 calories from the total amount of calories your body burns each day.
Step 6
Exercise daily. The Center for Disease Control (CDC) recommends that you exercise for at least 30 minutes each day. Start out with low-impact exercises such as walking, water aerobics or yoga. Work your way into higher impact exercises such as running and fast cycling.
Step 7
Drink water. The Institute of Medicine recommends that men drink roughly 13 glasses of water each ,and women drink 9 glasses each day. The body is made of over 60 percent water, so drinking water will help keep your body hydrated while losing weight.
Step 8
Reduce your soda intake. The average soda has 200 to 320 calories.
Tips and Warnings
- Each pound of fat is equal to 3,500 calories.
Things You'll Need
- Calculator
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