Losing weight quickly takes not only time and dedication but also planning. It is important not to try to lose more than 2 lbs. a week -- any more than that may potentially be unhealthy. When it comes to weight loss, it is essential to make changes in your life you are able to maintain so you do not gain the weight back.
Step 1
Drink lots of water. Water helps flush out toxins in your body and keeps you hydrated. People often mistake hunger pains for thirst. Drinking a large glass of water before your meal can help to fill your stomach so you consume less food during meals.
Step 2
Eat five to seven small meals daily. Consuming more frequent smaller portioned meals will help speed up your metabolism and prevent over-consumption. More frequent meals also help stabilize your blood sugar and provide a steady-state of energy throughout the day.
Step 3
Eat more fruits and vegetables. Fruits and vegetables are low in calories and high in fiber, creating bulk in your stomach and filling you up faster. Fiber reduces the risk of developing various conditions, including heart disease, diabetes, diverticular disease and constipation, according to Harvard School of Public Health. Aim to consume at least 20g of fiber through food sources daily.
Step 4
Consume lean protein throughout the day. Protein provides the body with essential amino acids that repair and build muscle tissue. Protein also takes longer to digest, making it a good appetite suppressant. Consume at least 40 percent of your total daily calories in protein.
Step 5
Lift weights at least twice a week. Strength training helps increase lean muscle tissue. Muscle tissue requires more energy than fat tissue, increasing your resting metabolism and helping you lose weight quicker.
Step 6
Perform moderate-intensity aerobic exercise for at least 30 minutes five days a week. Regular aerobic exercise will help burn excess calories. However, to lose weight quickly, 60 to 90 minutes of physical activity may be necessary, according to the American College of Sports Medicine.
Tips and Warnings
- Keep a food and exercise log to track calories coming in and going out for better weight-loss success.
- Always check with your doctor before beginning any new diet or exercise program.
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