Weight loss comes down to one basic principle: burning more calories than you consume. For every pound you wish to lose in body fat, you will need to burn 3,500 calories through exercise alone. In order to lose weight fast without a diet, you need to determine how many calories you put in your body and how you will create a deficit of calories.
Step 1
Figure out how many calories you eat per day. You will need to burn more calories through physical activity than you consume. Track every item you eat and drink and count the calories at the end of the day.
Step 2
Multiply the amount you weigh by 10 to determine your approximate basal metabolic rate (BMR). Your BMR is the amount of calories you burn each day without physical activity; your body burns calories digesting, breathing, circulating blood and performing daily functions.
Step 3
Subtract your BMR from the amount of calories you eat per day. This number is the amount of calories you need to burn to maintain your weight. Anything over this amount will create a deficit and weight loss. If your answer is 500, you could burn 750 calories through exercise to lose half a pound per week or you could burn 1,000 calories through exercise to lose one pound per week.
Step 4
Perform at least 20 minutes of weight training before aerobic activity. Use weights that are relatively light so you can complete at least 10 repetitions. This will help burn more fat during aerobic activity, tone muscle without adding bulky mass, boost your metabolism and turn your body into a fat burning machine.
Step 5
Pick exercises that burn the most calories in the shortest amount of time. According to Shape Fit, cycling, running, skiing, squash and boxing all burn more than 1,000 calories per hour for a person weighing at least 190 lbs. The amount of calories burned will vary based on weight and intensity; see Health Status' calories-burned calculator to determine how many calories you burn for your current weight.
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