Do not try to lose weight too quickly, as in more than 3 lbs. per week, as you might not consume enough calories or nutrients to fuel your body, according to the Weight-Control Information Network. Also, you are likely to regain the weight if you lose it too quickly. However, a number of exercise and nutrition methods will likely make a noticeable difference in a short period of time. With some knowledge and the desire to change unhealthy habits, you can get on the fast track to achieving your weight loss goals. Consult with your physician before starting a weight loss plan.
Eliminate Sugary Drinks
Drinks filled with sugar, such as soda and juice, add a large amount of calories to your diet. Sugary drinks are the main source of added sugar in the American diet, according to the American Diabetes Association. When you consume calories through drinks, it is easy to consume too many without noticing and without your body registering that it is full. Cut down on these drinks, and you are likely to lose weight.
Exercise
Exercise is one of the main methods of losing weight quickly. Exercise will help you reduce your calorie intake more easily than if you try to reduce the number of calories you eat only. Exercise also builds muscle, which will continue to burn calories even when you are resting. In addition to weight loss, you will instantly feel healthier and feel your body firming up through exercise.
Portion Control
Controlling your portions can make a huge difference in weight loss by helping you take in fewer calories without too much effort. Many people eat too much simply because they put too much food on their plates. Since restaurants tend to serve excessive portions, you might start to think those sizes are normal. Try putting a little less on your plate and making sure you are really hungry before eating more.
Cut Out Fast Food and Junk Food
If you are serious about losing weight, cut out fast food and junk food that contributes too many empty calories. Fast foods and junk food, such as potato chips and ice cream, contain high levels of calories and saturated fat. If you cut that out, you are likely to lose weight. If you find this task difficult, try reducing the amount you eat little by little.
Eat Healthy Foods
Non-starchy vegetables, such as lettuce, carrots and celery, are almost calorie-free foods, which means you can eat as many as you want without gaining weight. If you eat vegetables instead of high-calorie food, you will greatly lower your calorie intake. Also, consume foods high in fiber, such as fruit and whole grains, which help you feel full longer so you will not eat as much throughout the day. Learn to substitute healthy monounsaturated and polyunsaturated fats in moderation for unhealthy saturated and trans fats.
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