The most effective and quickest way to achieve weight loss is to control the number of calories in your diet and increase your level of physical activity. If you are obese, you can discuss weight-loss medications and very low-calorie diets with your doctor. Weight-loss medications have the ability to block fat absorption and decrease appetite while very low-calorie diets involve using meal replacements to produce rapid results.
Step 1
Cut 500 to 1,000 calories per day. This puts you on track for a 1- to 2-lb. weekly weight loss.
Step 2
Eat your heavier meals for lunch and dinner. This gives your body time to burn off the foods you consume for these meals. Aim to eat when you are hungry only, avoid eating when you are bored or tired. Keep your portion sizes under control to reduce calorie intake. Chew your food slowly since it takes an average of 20 minutes until your body feel sated from food.
Step 3
Control your carb intake. Limit foods made from refined carbohydrates, such as white bread, pasta, cookies, pastries and white rice. Instead, eat whole grains, such as whole-wheat bread, brown rice and whole-grain cereals, in moderation.
Step 4
Build muscle mass through strength training. When you have lean muscle mass, you boost your metabolism and speed up how quickly you lose weight. Use weights three times per week for 30-minute sessions. Equipment you can use includes pull-up bars, barbells, dumbbells, ab exercisers and leg presses.
Step 5
Participate in aerobic exercise for 45-minute sessions most days of the week. Increase calorie burn by using interval training techniques. Jog at a steady pace for three minutes and then sprint for one minute. Follow this pattern until the end of your workout.
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