If you want to lose weight, it may seem appealing to lose a lot of weight all at once. Getting immediate results can be gratifying and rewarding. Unfortunately, however, weight loss at too fast of a rate can be unhealthy. By following the appropriate weight loss plan you can lose weight quickly but most important, safely.
Step 1
Set a realistic goal for quick and safe weight loss. According to the Mayo Clinic, losing up to 2 pounds per week is the fastest and healthiest way to shed excess weight; losing weight at a faster rate can cause your body to lose water and muscle weight.
Step 2
Determine how many calories you will reduce in your diet and how many you will burn through physical activity. In order to lose 1 pound of body fat you must burn 3,500 calories. Try subtracting 250 calories from your daily diet and burning 250 through exercise for a loss of 3,500 calories per week. You can vary these amounts based on your specific goals; you can double the amounts to lose 2 pounds of fat per week or you can change how you divide the calories between diet and exercise.
Step 3
Avoid high calorie food items and make replacements to reduce your calorie intake each day. Look for food items that come in 100-calorie packaging and reduced calories. Read the nutrition label on each item you consume in order to eat an appropriate serving size.
Step 4
Avoid fast food, junk food and processed snacks. Try to nibble on fresh fruit or vegetables in between meals in order to cut back on calories. These foods are also low in fat, cholesterol, sodium and sugar, which can aid in weight loss efforts.
Step 5
Participate in aerobic exercise to burn enough calories to meet your goal. Pick an activity that you enjoy; try playing your favorite sport, swimming, walking or jogging with your dogs and cycling. Use a calorie calculator, such as the one offered by Health Status, to determine how many calories you've burned during the exercise.
Tips and Warnings
- Try splitting your aerobic exercise up into two or more sessions each day. Initial weight loss may be more than 2 pounds per week if you are currently inactive or overweight.
- Never attempt to lose weight faster than 2 pounds per week without medical supervision.
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