Exercise is an activity known for the many benefits it can offer the body, like better brain function, improved coordination, improved muscle strength and increased bone density. Of all the benefits exercise is known for, weight loss is by far the most common. If you do not like exercise and you want to lose weight fast, you can still make it happen. You just have to be willing to make some major changes to your diet.
Step 1
Be vigilant with your diet. Avoid all foods that have empty calories with little to no nutrient value. Examples of these are high-fat dairy products, deep-fried foods, fast food, cakes, cookies, muffins, doughnuts and potato chips. Have your diet consist solely of nutrient-dense foods like lean meats, fruits, vegetables, seeds, nuts, whole grains, beans and fish.
Step 2
Severely restrict your calories. If you want to lose weight, you need to create a caloric deficit where you are consuming less than you are taking in. It takes a 3,500 calorie reduction to lose 1 lb. If you reduce your daily intake by 500 calories, you can lose 1 lb. a week. If you want to take it to the extreme and lose 2 lbs. a week, then reduce your intake by 1,000 calories a day. Just make sure you do not go below 1,200 calories a day.
Step 3
Do not drink anything but water. Avoid any beverages that are high in sugar or calories like fruit drinks, sweetened teas, soda, milk shakes, flavored lattes with whipped cream and alcohol. Drink water instead, as it has zero calories and it can help keep you hydrated. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
Step 4
Eat breakfast every day. If you want to lose weight fast, skipping breakfast is not a good idea. This can keep your metabolism low and it can also cause you to possibly eat an ill-advised doughnut or muffin in the middle of the morning. Have a healthy bite to eat before stepping out the door like a granola bar, a bowl of high-fiber cereal with low-fat milk or an egg white omelet with veggies and whole-wheat toast.
Step 5
Avoid late-night eating. When you are turning in for the night, your metabolism slows way down. If you choose to eat during this time, there is a very good chance the calories you consume will be stored as fat. Prevent this from happening by waiting at least 3 hours to go to bed after you've had your last meal.
Step 6
Chew your food slowly. When you eat fast, you have a tendency to overeat and you run the risk of getting a bellyache. Slow down and chew your food, because it takes about 20 minutes for a signal to be sent to your brain that you are full.
Step 7
Eat six meals a day. When you wait long periods of time in between your meals, your body goes into starvation mode and your metabolism slows down. To crank up your metabolism, eat a small meal every two to three hours throughout the course of the day and make them a balance of protein and carbs. You already know what to eat for breakfast. A chicken breast on a whole-wheat pita with lettuce and tomato is an example of a meal you can eat for lunch.
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