You can prevent or delay the onset of some diseases, such as diabetes, arthritis, some cancers and heart disease, by losing 5 to 10 percent of your weight, according to Medline Plus. Weight loss that happens too quickly can be unhealthy. Attempt to lose about 1 to 2 pounds per week by making changes to your diet, the way you eat and your lifestyle.
Save Your Splurge
It is hard to give up all the foods you love when you are trying to lose weight and avoiding your favorite foods entirely can make it even harder for you to continue to work towards your weight loss goals. To avoid binging on foods you love or giving up on your diet, save your favorite foods for a couple times a week. Know what foods you want to splurge on eat week, such as ice cream, steak, chocolate or a coffee drink. At the beginning of eat week, pick a day of the week and a meal or snack at which you will consume your favorite splurge food. Limit your splurges to a couple times a week and do not over indulge; consume only a serving size of the splurge.
Doing this will help you avoid other temptations during the week that could derail your quick weight loss.
Snack on Lean Proteins
According to HelpGuide.org, eating protein -- instead of carbohydrates -- will keep you full for longer periods of time. This will help you eat less overall. Snack on lean proteins such as nuts, seeds and beans. Avoid high fat proteins such as red meats and cheese.
Fit Exercise In
Physical activity is the only way to significantly increase the amount of calories your body burns and the more calories burned, the more you will lose. Engage in the most intense form of aerobic exercise that you can handle without risking injury. Running and swimming are some common intense forms of exercise that burn a lot of calories. Fit at least 45 minutes of intense exercise into your daily schedule, six days out of each week.
Add in 20 to 30 minutes of strength training workouts, three times a week. Increasing your muscle mass will help increase the calories you burn, because muscle burns more calories than fat.
Eat Less, But More Often
Decrease the amount you eat by 500 calories per day. This will result in a total decrease of 3,500 calories per week, which is equal to a pound of fat. Make this reduction in calories by eating more often, but eating less overall. Eating more often will keep you full on fewer calories and will help keep your metabolism elevated. Eat small meals or snacks every 3 to 4 hours. One way you can do this by dividing your meals in half and eating one half at one meal and the other half as a snack.
Make Water Your Beverage of Choice
Water is a calorie-free, hydrating beverage. By switching from calorie rich beverages to water, you will significantly decrease your calorie intake, which will increase your weight loss. Also, drinking water with meals and in-between meals will help you eat less, because the water intake will allow you to feel full sooner.
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