Weight loss products flood the television airways with commercials making claims to help you reach your weight loss goals with little to no work involved. If it sounds too good to be true, it probably is. Weight loss pills and patches may provide a fast fix, but the results do not last. Make healthy lifestyle changes to lose weight fast and keep it off.
Step 1
Record everything you eat to monitor your daily caloric intake. Track your meals using an online weight management tool like LIVESTRONG's MyPlate. Monitor your calories for three days to see the average number you consume. Subtract 500 to 750 calories from your average to calculate your daily calorie goal to lose one to two lbs. per week.
Step 2
Eat often to speed up your metabolism. Consume five to six small meals per day to keep you feeling full throughout the day. Your body burns calories as your food digests, so eating frequently will help you burn more calories, even when at rest, notes "Natural Health Magazine."
Step 3
Consume whole foods in their natural form. Prepare your meals with foods like coldwater fish, lean steak, skinless poultry, low fat dairy, vegetables, whole grain breads and pastas, brown rice, high fiber cereals and good fats like nuts, seeds, olive oil, flaxeed oil and salmon that keep you feeling fuller with fewer calories.
Step 4
Avoid empty calories. Stay away from sugary drinks and alcoholic beverages that can pack 230 calories per serving, according to the University of Illinois, McKinley Health Center. Consuming a couple of these on a daily basis can add up to a pound of weight gain per week.
Step 5
Perform circuit training workouts four days per week to build muscle and burn fat. Do exercises like lunges, chest press, tricep-dips, overhead shoulder press, squats and push-ups for one set of 20 repetitions per exercise. Perform 60 seconds of cardiovascular exercise like jumping rope after every exercise. Rotate through the circuit for 30 to 45 minutes. Expect to burn 500 to 600 calories per workout, according to Bodybuilding.com.
Step 6
Record your weight and measurements to monitor your progress. Weigh yourself weekly and have a fitness professional take your measurements to minimize room for error.
Tips and Warnings
- Increase your water intake to keep your body hydrated and eliminate bloating caused by water retention. Drink a minimum of eight cups of water per day.
- Consult your physician prior to engaging in a weight loss program.
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