Many of us notice that we've gained weight over time, and naturally want to get rid of it as soon as possible. However, losing weight is not easy, and may prove difficult, especially for those with a slow metabolism, those who are getting older and those who have experienced the "yo-yo" dieting trap of losing weight quickly, only to gain it back and put on even more weight when it's over. Learning how to lose weight safely and quickly provides long-term benefits and weight-loss management that involve not only diet and exercise, but also lifestyle changes.
Step 1
Burn more calories than you consume to lose weight fast. Lower your calorie intake to about 1,000 to 1,200 calories a day, but avoid anything lower or your body is going to resist letting those extra pounds go because it's going to think it's starving. Choose healthy and nutritious foods that will also make you feel fuller longer, such as fresh green vegetables and fruits high in fiber such as apples and bananas. Stick to lean meats such as turkey, chicken and fish. Forget the fast food for a while, and the desserts and sodas. Weight loss counselor and physician Dr. Michael Dansinger says, "One could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, devoting more than seven hours per week to rigorous exercise."
Step 2
Push your efforts toward losing about two pounds from your diet and 1 pound from exercise every week, says Dr. Dansinger, who states the more fat a person has to lose, the faster it will come off. Extra weight loss may also benefit from a decrease in starchy foods and salt. Try decreasing carbs in your diet, such as breads, crackers, rice or pasta for a few days a week for extra-fast benefits. For faster results, stick to veggies, fruits, soy products, skinless poultry, nonfat dairy products and fish.
Step 3
Drink at least a gallon of water every day. Hydration is important when trying to safely lose weight, and water helps flush excess toxins from our bodies, keeps everything working properly and has the added benefit of keeping us feeling full. Try not to go over a gallon a day to ease stress on the kidneys. Be prepared to make lots of trips to the bathroom when you first start drinking this much water, but in a few days, your body will adjust and you'll be surprised by how great you feel.
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