Fast weight loss is often a goal of many people wishing to shed excess pounds. Every 1 lb. of body fat is equal to 3,500 calories. Shape Fit states the fastest and healthiest weight loss is about 2 lbs. per week. Use calorie reduction and physical activity to lose 2 lbs. per week and to reach an overall goal of 10 lbs. in just a little more than a month.
Step 1
Use a journal to track your daily calorie intake. Remove 500 of the calories you eat every day in order to lose 1 lb. of body fat per week through your diet.
Step 2
Cut out high-calorie or high-fat food items such as specialty coffee drinks, chips and cookies, soda, pizza, fast food and ice cream. Read the nutrition label on each food item you eat to track your daily calorie intake.
Step 3
Reduce your portion size to help remove calories from your daily diet. Never eat directly from the packaging. Instead, put a serving size on your plate. Stop eating when you are no longer hungry.
Step 4
Burn 500 calories per day through physical fitness to burn an additional pound per week. According to www.shapefit.com, running, rowing and the elliptical trainer all burn 500 calories in 50 minutes, and step aerobics, swimming and racquetball all burn 500 calories in about 38 minutes.
Tips and Warnings
- Drink plenty of water to stay hydrated throughout your fitness sessions. You are hydrated when your urine stream is clear or slightly yellow.
- Never attempt to lose weight faster than your doctor recommends. Do not attempt to lose 10 lbs. if you are not at least 10 lbs. overweight.
Things You'll Need
- Journal
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