Despite what the weight-loss industry would have you believe, you can't lose weight quickly using pills or obscure exercise plans. Losing weight involves eating right and exercising. Diet experts suggest a goal of 1 or 2 lbs. a week for safe weight loss. If your goal is to lose more than 2 lbs. a week, check with your doctor first.
Eat Fewer Calories
Excess fat is the result of eating more food than your body needs. Calories that are not used through daily activities or exercise become excess fat. Eating less calories doesn't mean you need to eat a strict, bland diet. Start by eliminating or reducing fatty and sugary foods such as sodas. Next, focus on making healthy food choices such as lean proteins, whole grains and fruits and vegetables. Avoid eating less than 1,500 calories if you're a woman and 1,800 calories if you're a man unless you have a doctor's approval.
Drink More Water
Water is healthy and can make you feel full. Have a glass of water before or with each meal. Keep a water bottle with you during the day to sip on to help you avoid mid-morning and late afternoon hunger. You can have other non- or low-calorie drinks as well, such as tea or coffee, but avoid soda. Even diet soda contains a lot of sodium.
Eat More Fiber
Fiber offers many health benefits such as reducing your risk of diabetes and heart disease, improving digestive health and lowering blood cholesterol. For the dieter, fiber requires more chewing, giving your body time to register when its full and causing you to eat less. It also helps you feel full for longer. Fiber-rich foods tend to have fewer calories for the same amount of other foods.
Exercise
While eating less reduces the calories you consume, exercise helps burn calories and fat. Combining diet and exercise together speeds up the process, resulting in faster weight loss. The best fat-burning exercises get your heart rate up for a sustained period or through intervals of high and low intensity. Like dieting, exercise doesn't have to be boring or painful. Choose exercises that are fun such as adult recreational sports, walking with a friend or aerobic classes at a gym. While a minimum of 30 minutes of aerobic activity at least five days a week is recommended, for fast results, work out for 45 to 60 minutes.
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