While there are numerous supplements and diets in the market that promise quick weight loss, many have serious side effects or provide only temporary weight loss. To lose weight quickly but safely, you'll need to make a series of changes in your lifestyle that will melt the pounds away without risking your health.
Step 1
Jump-start your diet by doing a one-day juice fast. For 24 hours, avoid all solids and instead drink vegetable and fruit juices, tea, diet sodas and other calorie-free drinks. If bought from the store, make sure the juices are unsweetened. Don't fast for longer than a day to avoid weakness, fatigue and other symptoms that can make you sluggish and slow down your metabolism.
Step 2
Eliminate all processed, fast foods from your diet. This includes pastries, fried meals, prepackaged items such as chips, and sugary snacks. This includes all sweets and high-sugar beverages as well. These are all high-calorie and contain much fat, both of which will interfere with your weight-loss efforts. At the beginning of your weight-loss program, avoid eating out, since you can't control the amount of calories contained in dishes.
Step 3
Reduce the amount of carbohydrates in your diet. Avoid baked products, white flour and white grains. Instead, switch to whole grains, which contain less sugar and are absorbed more slowly, allowing the body to burn it, rather than store it as fat. Don't give up carbs completely; they're needed for energy.
Step 4
Reduce the amount of calories in your diet by about 500 calories per day. That alone will add up to 3,500 calories in a week, which equals a pound. To do this, you will need to keep a food diary for a few days so you can understand what you normally eat and where you can cut and save calories, according to epigee.org.
Step 5
Get rid of all extras in your meals. Give up sauces, creams and fats such as butter and oils. Instead, use spices to add flavor, and bake, broil or steam your foods instead of frying.
Step 6
Drink lots of water. According to fitfaq.com, water keeps your metabolism working at top capacity, and it also provides a feeling of fullness, leading you to eat less in the long run.
Step 7
Exercise 40-to-60 minutes every day. For best results, combine cardio such as biking and running with weight training. Aerobic/cardio exercise will burn calories, while weight training will build muscle. Muscle speeds up metabolism and will help you burn more fat even at rest.
Step 8
Stay active throughout the day. Walk instead of taking the bus if you can, and use the stairs instead of the elevator. Go for a walk during your lunch break. Take the kids to play Frisbee in the park or walk your dog for 20 minutes instead of 10.
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