1. Use Critical Thinking to Avoid Critical Damage
There is really no great time for extreme weight loss unless you are training consistently and have a good reason. Good reasons could fall into a large gray area. There is nothing wrong with wanting to look good in a bikini but a better reason would be to prepare for a bodybuilding contest. If you're going to do it, don't do anything that damages your body's metabolism, dehydrates you or establishes eating disorder type habits. Interrogate yourself for any irrational losing weight techniques and put your health first.
2. Use the 21 Day Rule
Anything you can live with for 3 weeks you can live with for a few months. Make a plan that involves training, eating and resting routines and cut out anything that causes an extreme hardship on your body. This will be a good test period until you hone what makes you lose weight fast and what makes you miserable. Track your progress in a journal over the 21 day period, including body fat analysis, training performance and fatigue levels.
3. Crank up the Cardio
To lose body weight fast you have to be creative with your cardio sessions and the frequency of them. Extreme body fat loss is easiest with short 20 minute sessions of interval training. On a treadmill, for example, warm up for 5 minutes and then do 2-minute sprints or fast runs interspersed with 2-minute walks or light jogging. This type of training has shown to maintain high metabolic rates post workout and kick starts weight loss better than long sessions.
4. Circuit Train for Hardcore Weight Loss
Take your weight training routine and cut it down. Only incorporate large muscle group lifts like squat, bench, lunges, flys, push ups, pullups and leg extensions. Do high repetitions of 15 lifts with only 60 seconds of rest in between. Repeat the circuit 3 times and then you're done. Use a stop watch to keep track of your rest time and stop if you feel dizzy or faint. Decrease your weight to 1/3 and adjust to even less if you can't maintain the 15 reps. The cardiovascular effect of the training will catapult body fat loss so you'll weigh less in a shorter period of time. The anaerobic value of the weights will increase your metabolism so you get a double whammy of weight loss benefit.
5. Don't Eat Like a Bird
Your goal is not to eat less but to eat better and change the timing of your meals. Eat all your carbohydrates in the first half of the day. Don't eat more than one serving of starches. Don't eat any processed or packaged foods and don't eat more than 2 servings of fruit because of the sugar. Be sure to eat lots of vegetables and protein. Add monounsaturated fats like olive oil and avocado to slow down the rate of digestion and satiate you.
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