There's no magic secret to losing weight: If you want to lose weight fast, you need to burn more calories than you take in every day by increasing your daily activity level and decreasing the number of calories you get from food every day. Men are more likely to carry extra weight in their stomachs than women, explains the Weight Control Information Network.
Cutting Calories
You need to burn about 3,500 calories to lose one pound, so plan to cut 500 calories from your daily diet to lose a pound a week, explains MayoClinic.com. An easy way to do this is to look for high-calorie foods in your diet, such as potato chips, blended coffee drinks and pizza, then substitute healthier options, such as air-popped popcorn or diet soda, recommends MayoClinic.com. Reducing your portion sizes is also effective.
Increasing Activity
To lose weight fast, you'll need to significantly step up your activity level. If you're overweight or out of shape, you may need to do this over a few weeks. Start at a pace that feels challenging, but achievable, and increase the duration and intensity of your workout as you build strength, recommends the Weight Control Information Network. To lose about a pound a week, you'll need to get moderate- to high-intensity exercise for at least 60 minutes every day of the week.
Best Practices
If you want to lose weight fast, be consistent and stick with your regimen. To stay motivated and on track, share your goal with a friend or keep a diet and exercise journal. Consider setting smaller goals on the way to your big weight loss goal and establishing rewards for reaching each goal so that you'll stay motivated.
Considerations
Keep in mind that while your weight on the scale is one measure of how healthy you are, other factors play a role, too. Your body mass index number, or BMI -- the estimated amount of fat in your body -- should be 25 or lower, but it may be higher if you have a lot of muscle. If your waist circumference is more than 40 inches, you may be at increased risk for serious health problems, such as heart disease and diabetes, even if your weight falls into the healthy range, warns the Weight Control Information Network.
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