Individuals needing to lose weight fast can lose up to 20 lbs. in a few weeks by following a few safe yet effective weight loss tips. Crash dieting is not recommended, because doing so promotes not only the yo-yo dieting effect (lose several lbs. fast, then put it back, plus some more) but poor nutrition that can actually slow down the metabolism. However, you can lose 20 lbs. fast by following a common sense approach to weight loss and kicking up the effort level for effective and long-term results.
Step 1
Start a quick weight loss plan by drinking at least 1 gallon of water a day. This will not only help flush toxins from your body and keep cells, organs and tissues well hydrated for exercise, but it will help you feel fuller throughout the day, resisting the urge to graze. Be prepared to spend a lot of time running to the bathroom, but this effect only lasts a few days and then your body will become accustomed to (and really like) the increased fluid intake.
Step 2
Exercise for at least 60 to 90 minutes a day for extra-fast weight loss. Combine cardio or aerobic exercise such as fast walking, jogging, tennis, swimming or step aerobics, kickboxing or boxing with weight lifting or weight-bearing exercise for fastest results. Burn the fat and build lean muscle mass at the same time by using dumbbells with lunges, squats, shoulder presses,and bicep and triceps curls to burn fat faster. Resistance will make the muscles work harder, increase your metabolism and burn fat faster. The more energy you expend, the more fat you'll burn, so kick it up and push yourself.
Step 3
Watch what you eat. Lose the fast food, forget the desserts and cut back on carbonated drinks. Choose lean meats, preferably skinless chicken and turkey, and, if you need to eat beef, stick to at least 95 percent lean cuts of meat. Reduce serving size portions. For example, you should eat a 4-oz. portion of meat or fish at dinner, which is about the size of a cell phone, not the 8-oz. slab of meat we usually expect on our plates. Reduce your carb intake, which means reducing breads (both white and wheat), pastas, rice and crackers, cookies or other starches from the diet.
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