Many people fail when attempting fad diets, either by not losing the weight or having it rebound shortly after coming off of the diet. The most effective way to lose weight quickly and keep it off is to make changes to your lifestyle. People who are severely obese or fail at conventional dieting may be eligible for other methods to help them lose weight, with the help of their doctor.
Step 1
Determine how much weight you would like to lose. You can reference a body mass index (BMI) chart to determine your weight-to-height ratio. A BMI of 18.5 to 24.9 indicates you are at a healthy weight. A BMI of 25 to 29 indicates you are overweight. If you have a BMI over 30, you are considered obese.
Step 2
Consume fewer calories than your body uses in a day. This may require limiting meal portions or excluding certain foods from your diet. Build a healthy eating plan that takes your personal likes and dislikes into consideration. A dietitian can help you determine a healthy diet. Emphasize fruits, vegetables, whole grains and fat-free or low-fat dairy products in your diet. Eat lean meats, poultry, fish, beans, eggs and nuts. Avoid foods that are high in saturated fat, trans fat, cholesterol, sodium and sugar.
Step 3
Exercise on a regular basis. This will aid in losing weight as well as keeping it off. Exercise can also improve your mood and energy level. If you are not physically active, you can start with short sessions of 10, 15 or 20 minutes at a time. Good activities would be walking or riding a bike. Include muscle-strengthening activities along with cardiovascular exercise.
Step 4
Ask your doctor if you qualify for prescription weight loss medication. Prescription weight loss medications are generally approved for individuals with a BMI of 30 or above. Individuals with a BMI of 27 or above and an obesity-related condition, such as high blood pressure or type 2 diabetes, may also be eligible. Most prescription medications are only FDA-approved for short-term usage.
Step 5
Talk to your doctor about weight loss surgery, also known as bariatric surgery. Bariatric surgery is recommended for people who are severely obese and have not responded to diet, exercise or medication intervention. The risks of the surgery may not outweigh the benefits for other individuals. Bariatric surgeries include restrictive, malabsorptive or a combination of the two. Restrictive surgery reduces the size of the stomach, limiting your food intake. Malabsorptive surgery decreases the length of the small intestine, reducing the absorption of nutrients and calories.
Things You'll Need
- BMI chart
- Meal plan
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