Fad diets that offer quick weight loss with expensive supplements or meal replacements may allow you to lose weight fast, but the results are short-lived. Once your calorie intake goes back to what it was before you began dieting, you'll likely regain all the weight you lost. To lose weight quickly without wasting your money, make diet and exercise changes at home. Speak to your doctor about healthy weight loss, which should be 1 to 2 lbs. per week.
Calorie Deficit
Creating a calorie deficit is the most effective way to lose weight at home. By eating fewer calories throughout the day and exercising to burn calories, you will steadily move toward your final weight loss goal. A deficit of at least 1000 calories per day puts you on track for a weight loss of 2 lbs. per week. Reduce portion sizes and track your calorie intake by reading nutrition labels. Request nutritional information from restaurants; many establishments print calorie and fat values on menus. The USDA also has a nutrient database with food values for common menu items.
Eating Habits
Eat smaller meals every few hours throughout the day so you stay full. Skipping meals for faster weight loss will backfire on you -- being overly hungry often leads to overeating later in the day. Foods with high a water content, such as celery, apples, melon and cucumbers, make you feel full for longer periods of time without consuming a lot of calories. Make fruits and vegetables staples of meals and allow for lean proteins, low-fat dairy and whole grains in moderation.
Bloating
If you want to lose weight quickly at home in preparation for an special occasion, do some tricks to reduce bloating and decrease water retention. Drink a minimum of 8 cups of water each day during the week following up to the event to dilute the sodium in your blood. Avoid foods high in sodium, such as chips, fast food, frozen dinners, canned vegetables and processed meats. Although it will only be water weight you lose, it can make you feel slimmer for a short period of time.
Interval Training
Interval training helps you burn more calories to lose weight quickly. Interval training involves exercising at a steady pace while adding in short bursts of high-intensity activity. For instance, jog at the same pace for approximately five minutes, then sprint for one minute. Repeat this pattern for the duration of your workout session. If the workout makes you sweat a lot, you'll drop some water weight as well.
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