More than two-thirds of American adults are overweight or obese, according to the Centers for Disease Control and Prevention. Dieting is a common concern, and most dieters would like to lose weight as quickly as possible. However, MayoClinic.com advises that super-fast weight loss is generally not sustainable over time. You can, however, lose weight and remain healthy, maximizing your chances for long-term success.
Eat Right
Step 1
Cut out low-nutrition, high-calorie foods, like chips, candy, cookies, pastries, fried foods and most desserts. Losing weight requires burning off more calories than you take in each day, and high-fat or high-sugar treats contain a great many calories. By eliminating these types of snacks and treats, you can drastically cut your caloric intake and speed your weight loss.
Step 2
Reduce your portion sizes. This is another effective way to cut calories and lose weight. To do so healthily, don't skip meals or snacks, just simply make them smaller. Try half a sandwich instead of a whole one with a salad at lunch, or a slightly smaller bowl of cereal in the morning. Count out one portion of crackers for a snack rather than eating too many, straight out of the box. Some dieters find it helpful to serve themselves on salad plates and small bowls rather than larger dinnerware, to make their servings appear larger and more satisfying.
Step 3
Eat mainly fruits and vegetables, whole grains, lean proteins and low- or non-fat dairy. These healthy foods are packed with nutrients, yet they are low in saturated fat and calories. To lose weight healthfully, replace the low-nutrient foods you are eliminating from your diet with items from these basic food groups.
Be More Active
Step 1
Engage in regular cardiovascular exercise. Cardiovascular, or aerobic, exercise is a huge calorie-burner. It will help you lose weight fast if you participate in it frequently. The American College of Sports Medicine advises 60 to 90 minutes of exercise per session, at least five times per week, for optimal weight loss. Some examples of cardiovascular exercise are running, cycling, hiking, brisk walking, stair-climbing, ice skating and swimming.
Step 2
Add strength training two to three times per week. Strength training builds muscle mass, which burns more calories than fat and raises your overall metabolism, helping you lose weight more quickly. Use weight machines, resistance bands, or free weights for exercises, such as biceps curls, triceps lifts, shoulder raises, squats, lunges and dead lifts.
Step 3
Increase your physical activity throughout the day, not just when you're exercising. To burn more calories and lose weight even more quickly, you need to really increase your daily movement. Some effective ways to squeeze in more activity include taking the stairs whenever possible, walking or biking to work or to run errands, pacing while on the phone, walking your dog an extra lap around the block, joining your children in active play outdoors and parking as far as possible away from store entrances.
Tips and Warnings
- You can use your own bodyweight as resistance for many strength-training exercises if you don't have access to weights. Push-ups, abdominal crunches, squats, lunges, bicycle crunches and leg lifts can all be done without weights and yet are effective muscle-building and toning exercises.
- Always check with your own physician for medical clearance and advice before beginning a new diet or exercise plan.
Things You'll Need
- Athletic shoes and clothing
- Cardio exercise equipment or outdoor exercise space
- Weight machines, hand-held weights or resistance bands
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