Regardless whether you put on weight in your thighs, your stomach, your back, your arms or your legs, there is a way to lose it quickly. You need to follow some specific steps, change your eating habits and exercise your discipline as well as your body.
Step 1
Create a caloric deficit. A caloric deficit means you are burning more calories than you are taking in. This is what makes weight loss possible. To lose a pound a week, you need to create a daily deficit of 500 calories.
Step 2
Eat nutrient-dense foods. Foods that are high in fat, sugar and sodium, and low in fiber, should be eliminated from your diet. Examples include high-fat dairy products, processed meats, fast food, deep fried foods and commercial baked goods. Eat foods that are nutrient-dense instead like fruits, vegetables, lean meats, whole grains and low-fat dairy products.
Step 3
Fill up on water. Water has zero calories, it helps flush toxins from your system, it aids in digestion and it also gives you a full feeling. Choose water in place of high calorie, high sugar beverages like soda, processed fruit drinks, sweetened teas, milk shakes and alcohol.
Step 4
Eat early and often. As soon as you get up in the morning, eat a meal. Then have a small balanced meal every two to three hours for the rest of the day. This will increase your metabolism, boost your energy levels, prevent overeating and keep you feeling satisfied. A balanced meal has a combination of protein and complex carbs. An example would be a baked chicken breast with brown rice and steamed vegetables.
Step 5
Avoid eating before bed. During the night, your metabolism slows down and your body becomes tired. If you choose to eat at night, you are going to create a favorable environment for weight gain. To lose weight quickly, do not snack or eat anything before going to sleep.
Step 6
Work out with weights. Weight training can help build muscle which is metabolically active. Lift weights and do exercises that target all of your major muscle groups like push-ups, upright rows, back rows, triceps extensions, dumbbell curls and lunges. Do 12 to 15 reps with moderate weights and three to four sets per exercise.
Step 7
Perform cardiovascular exercise. Cardiovascular exercise strengthens the lungs and heart. It can also cause a high caloric expenditure and lead to weight loss. If you want to lose weight quickly, perform cardio for 45 to 60 minutes three times a week on alternating days. Things you can do include running, biking, elliptical training, swimming, rowing, stair climbing and rope jumping.
Step 8
Work out every day. Do three days of weight training and three days of cardio, on alternating days. On your seventh day, do 30 minutes of moderate intensity exercise such as going for a walk, taking a bike ride, playing tennis or shooting baskets.
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