Waiting to see major results can be one of the most frustrating and discouraging aspects of losing weight. Slow and steady weight loss is usually better, since it doesn't require the drastic lifestyle changes that fast weight loss does. But if you want to lose those first few pounds quickly, you can jump start the weight loss process by making major improvements to your diet and exercise habits.
Cut More Calories
Many weight-loss plans recommend you reduce your daily calorie intake by 500, since this deficit leads to a weight loss of about one lb. per week. But if you want to see dramatic results, you need to make dramatic cuts to your calorie intake. Limit yourself to 1,500 calories per day if you're a man, and 1,200 calories if you're a woman. Make sure you keep track of every last thing you eat and drink, since it's easy to forget about the calories in beverages, sauces, salad dressings and food toppings.
Exercise Every Day
If your goal is quick weight loss, altering your eating habits just isn't enough. You can burn hundreds of calories by committing yourself to 90 minutes of high-intensity cardio exercise every day; try running, high-impact aerobics, rollerblading and other activities that keep you working hard. Just be sure to drink plenty of water before, during and after exercising to avoid dehydration.
Get Active
In addition to daily workouts, take advantage of every opportunity you have to get up and move, and you'll see weight-loss results even faster. So walk during your lunch hour, take a bike ride to relieve stress rather than sitting down in front of the TV, pace around the house while talking on the phone and park in a central location and walk from store to store when you're running errands.
Eat Better
If you're going to cut your calorie intake drastically, you need to make the most of every calorie you're allowed in order to keep from feeling hungry. That means choosing low-calorie foods that are also packed with fiber or protein, since these nutrients help you fill up faster and stay full longer. Try to get most of your calories from fiber-rich fruits and vegetables and eat small portions of whole grain breads and cereals, fat-free dairy, lean poultry, beans and seafood.
Drink More Water
Water isn't just important for staying hydrated during your workouts, it can also prevent overeating and help you stay within your calorie limit. It's quite common for people to mistake thirst for hunger causing them to reach for a snack when a calorie-free glass of water would have been more satisfying. So next time you feel hungry, drink a glass of water and wait 15 minutes; if you're truly still hungry, it's okay to go ahead and grab a snack.
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