To lose weight fast requires eating the right number of calories and getting plenty of exercise. It is easier to take your time and slowly adjust to adding cardio and strength training to your routine while slowly cutting back on your eating one change at a time. But if you want to lose weight fast you will need to do it all at once. Be sure to talk to your physician about the effects an exercise program and eating plan will have on you before making changes.
Eating
Step 1
Eat less to lose weight, but don't cut out the important foods. Keep your kitchen stocked with fruits, vegetables, whole grains, low or non fat dairy and sources of quality protein like soybeans and fish.
Step 2
Count your calories and then lower the amount you eat on average by 500 to 1,000 calories per day. Eat at least 1,200 calories a day, though, so you get enough nutrients to stay healthy, feel full and maintain your muscle. For a more exact number of calories to shoot for, use a calorie needs calculator like the one in Resources section below.
Step 3
Keep up your fluid intake so that you drinking 80 ounces of water a day. Foods made up of a lot of fiber like whole grains and fortified cereals will also make you feel full.
Step 4
Split your entrees when you eat out with a friend or ask to take half of your meal to go and save it for the next day.
Step 5
Chew slowly and take your time with your meal to allow your body time to know that it is full before you eat too much.
Exercise
Step 1
Up your fitness activity level. Do five days a week of exercise for 40 minutes to raise your metabolism and burn calories. Cardiovascular exercise like running or using a stair master will expedite weight loss faster than low-intensity physical activity such as walking or gardening.
Step 2
Include some strength training in your routine as part of a circuit training program so you can build or maintain muscle while still burning a lot of calories. Do two to three days a week of circuit training.
Step 3
Use free weights or machines in a circuit going from exercise to exercise for different body parts, including arms, chest, back, legs, and shoulders. Do short amounts of cardio in between exercises or sets. Jump on the treadmill and sprint for one to three minutes between sets, for example.
Tips and Warnings
- Exercise with a friend to keep you motivated, but do not think of this as social time. Your cardio will best accomplish weight loss if you are working at an intensity where conversations are possible but not easy. Chatting with a friend during weight lifting will take your mind off your exercise form and increase the likelihood of injury. Instead, use your buddy as a reminder to get to the gym. If you have an appointment to meet there or you carpool you will be more likely to get there and stay for your entire workout. Go through the circuit with them for some friendly competition. Find a gym that already has a circuit set up if you are unfamiliar with weight lifting. Ask a staff member to take you through the circuit a couple of times until you are comfortable on the machines by yourself.
Member Comments