It can be disconcerting when your clothes start to fit a little snug after over-indulging in sugary or fatty foods. And though weight seems to go on much faster than it comes off, there are steps that you can take to slim down quickly. A real sustainable drop in weight does take patience and a sound plan, but in the short-term you can jump-start your weight loss through cutting calories and working out.
Step 1
Drop your calorie intake to 1,200 per day if you are a female and 1,400 per day if you are a male. The University of Maryland reports that you should not go any lower than this or you may suffer nutritional deficiencies, which can be dangerous to your health. Many people eat more calories in a day than they realize, so it is beneficial to begin a practice of writing down everything that you eat. Make sure to include your snacks, little nibbles and beverages. Those items may seem small, but their calories can add up quickly.
Step 2
Eat six small meals per day rather than three larger ones. By eating six small meals, you are never too hungry. Your blood sugar and energy levels remain balanced, and constantly remaining satiated will lead to you consuming fewer calories throughout the day. Additionally eating more frequently boosts your metabolism and helps it stay efficient. One way to go about this is to simply split each meal into two or more servings.
Step 3
Move to lose weight fast. When there's no more room to cut calories, exercise can be a key to burning additional fat. Running is one of the most efficient forms of cardiovascular exercise and can burn 405 calories in just 30 minutes, when moving at a pace of 6mph. But if running isn't your thing, there are plenty of other activities that allow your body to reach the fat burning zone, including mountain biking, cross-country skiing, rowing, spinning, biking and jumping rope.
Step 4
Lift weights to increase your calorie burn. Weight lifting results in your body burning calories long after you leave the gym, thanks to the lean muscle mass that is built. Incorporate weight lifting into your workout routine two to three times per week. A full body workout will bring the most benefit. Hit all of your major muscle groups, which are your calves, quadriceps, hamstrings, glutes, core, chest, back, shoulders and arms. Change up your exercises on a regular basis so your muscles are constantly shocked and surprised.
Things You'll Need
- Paper
- Pen
- Cardiovascular exercise equipment
- Dumbbells
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