Losing weight fast requires a lifestyle change. There are supplements and medications out there that claim to boost your metabolism or burn fat, but all you really need is to eat less and move more. You must exercise consistently, eat well and count your calories. What you do specifically in terms of exercise and diet isn't as important for quick weight loss as simply how much exercise you do and how much you eat. In the long run, you should look at your diet to make sure you are giving your body all the nutrients it needs for general health. A nutritionist or dietician may be helpful during this time.
Step 1
Take the online recommended daily calories test to determine your ideal caloric intake. Use the Calorie Counter (see Resources below). Enter your gender and body fat percentage range.
To determine your body fat percentage have a fitness professional use calipers to test your body fat. Personal trainers will often do this for free at gyms. Or, use a handheld electronic device to test your body fat if you do not have access to a gym. Buy one at a fitness store or online.
Step 2
Cut your calories by 10 percent every week until you reach your target caloric intake range. Read labels, measure and weigh food, and write everything down, including snacks like mints and candies.
Step 3
Begin a moderate intensity exercise program. Do 20 to 30 minutes of cardio three to five days a week for fast weight loss. You may start with only 10 minutes if 20 minutes is too difficult.
Step 4
Exercise at an intensity of a 5 or 6 on a scale of 1 to 10, where a 1 is sitting down and a 10 is sprinting up stairs or similar exercise that causes you to gasp for air. Walking, swimming and low-impact aerobics are examples of cardio that is appropriate for most people who are new to exercise.
Tips and Warnings
- Programs like Weight Watchers provide information and motivation, which will pay off in the long run. Speak with your doctor about an appropriate exercise and nutrition plan for you. Have him or her approve on any exercise you plan to use. Strength training will help you lose weight in the long-term and keep it off even if it is not as effective as cardio. Consider hiring a personal trainer to develop a strength training program with your weight loss goal in mind.
- Although regular exercise will help you shed pounds quickly, do not push yourself too hard. Keep your cardio moderate so you do not overtrain and risk your health. You can workout too much. Stop exercising immediately if you experience nausea, headaches, vertigo, pain or feel chest pain.
Things You'll Need
- Internet access
Member Comments