Whether you're trying to lose weight quickly for an upcoming event or looking for a way to get out of a plateau, chances are you looked into crash dieting or fad diets to help you get there. While extreme programs may show some results during the first few days you are following them, your metabolism quickly adjusts, and you'll find that the weight loss stops. Making more reasonable changes can help you achieve the same goals without risking your health in the process.
Step 1
Start with a two-day cleanse or fast. While fasting and liquid diets are not healthy over a long period of time, using them to jump-start your weight loss is more than acceptable. To do this, stick to drinking only fruit and vegetable juices, soups and broths, herbal teas and water over the two-day period. Avoid sugary drinks such as sodas or sport drinks.
Step 2
Organize a meal plan you can start as soon as those two days are over. Stick to about 1,200 calories per day for fast weight loss. You can plan a menu for the whole week and get ideas for meals and shopping lists using a calorie counter such as CalorieCounter.com. Keep your diet varied and try to incorporate your favorite foods so you don't feel deprived.
Step 3
Don't crash-diet. Instead, eat five to six small meals throughout the day. This will keep your blood sugar steady, speed up your metabolism and control cravings. Keep meals to about the size of your fist.
Step 4
Avoid all simple carbohydrates, including white rice and pasta, starchy vegetables (corn, potatoes), breads and flours. They cause a spike in blood sugar that leads to cravings and weight gain. Allow for whole grains, such as rye bread and oatmeal, during breakfast and lunch, but avoid them late in the day, when your activity level plummets and you're less likely to use the sugars as fuel.
Step 5
Cut down on the amount of fruits you eat, as they contain sugar. Stay away from fruit juices and instead make your own smoothies using skim milk or unsweetened soymilk mixed with low-sugar fruits. You can also eat fruits as mid-morning or mid-afternoon snacks, to provide energy and satisfy your sweet tooth. Fruits with the least amount of sugar include berries, apples and cantaloupe.
Step 6
Concentrate the bulk of your diet on proteins. Avoid high-fat proteins such as red meats and full-fat dairy products and instead choose chicken, turkey and fish. If you eat dairy, make it reduced-fat or skim. Make sure your meats are baked, grilled or broiled instead of fried.
Step 7
Exercise 45 to 60 minutes every day. While 30 minutes is enough to keep you healthy, you'll need about double that for weight loss and fat burning. Keep your workouts challenging and combine aerobics with weight training for maximum effects.
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