When people make the decision to lose weight, they are often impatient and want the process to happen quickly. The problem is that fast weight loss is not always safe, and the solutions that are OK require a lot of money. Specialized, brand-name diets and programs can get pricey, and surgical procedures for weight loss will carry a hefty price tag. Safe and fast weight loss that won't cost you a lot of money is possible, but it requires discipline and effort. For most people, attacking the problem from multiple angles with modifications in lifestyle are all you need.
Step 1
Set a timetable for your weight loss. Try to base your goals on the recommended 1- to 2-lb. safe, weekly weight loss recommended by doctors.
Step 2
Stay away from tempting situations where fattening foods are available during your weight-loss process.
Step 3
Eliminate all junk food from your diet to cut total calories. Avoid fast food, processed foods, chips, chocolate, soda and any other high fat or high sugar choices.
Step 4
Replace all of the high-calorie foods in your diet with healthier choices. Eat higher volume foods such as fruits, vegetables or whole grains that are high in fiber and take up space in your stomach but are lower in calories.
Step 5
Reduce the size of your portions as an overall calorie-cutting measure. Eat slower to aid in digestion and give your stomach a chance to realize it is full before you eat everything on your plate.
Step 6
Exercise at a medium to high intensity for 30 to 60 minutes on most days. Examples include biking, running, swimming, weight training or even brisk walking.
Tips and Warnings
- Drink water regularly throughout the day to stay hydrated and help you feel full.
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