The urgency to lose weight fast is often spawned from an upcoming event that involves revealing clothing and a large crowd. Whatever your motive, you need to be attentive to what you eat and be willing to make sacrifices with your daily fitness routine. Because you want to lose weight quickly, discuss your plan with your doctor.
Cut Back on Calories
Taking in more calories than you are able to burn is what causes weight gain. The key to losing weight quickly is reducing your intake to make your body burn stored fat for energy. Being that 1 lb. is equivalent to 3,500 calories, you can lose about 2 lbs. a week by sacrificing 1,000 calories a day. Determine your starting intake by tracking all the calories you consume for one day. If you were to come up with 2,500 calories for example, your new intake will be 1,500. Only include foods in your diet that are high in nutrients and low in saturated fat like fruits, vegetables, lean meats, whole grains, beans, low-fat dairy products and fish.
Eat Breakfast
If you do not take the time to eat first thing in the morning, you are setting yourself up for trouble. Skipping breakfast makes you feel hungry later in the morning, and it also increases fat storage due to an altered insulin response. To prevent this, fix yourself a healthy breakfast like whole grain cereal with low-fat milk and berries.
Eat Frequently
When you restrict your calories and try to eat two or three meals a day, you run the risk of becoming ravenous. Eating small meals spread out through the day helps keep your appetite under control. If you constantly feel satisfied, you will not have to worry about overeating. After you finish breakfast, set a pace to eat every two to three hours. A meal can be something as simple as hummus dip with multi-grain crackers.
Avoidance of Liquid Calories
Beverages like milk shakes, soft drinks, sweetened tea and lattes all contain high amounts of empty calories that add up quickly. Eliminating these calories from your diet can boost your weight loss efforts. Choose water as your main beverage instead. It contains no calories, and it helps hydrate your body. Have a full glass of water with each meal to help fill up your stomach.
Calorie-Burning Cardio
Running, brisk walking, elliptical training, stair climbing and rowing are all forms of cardiovascular exercise. When you do cardio, you activate the large muscles in your arms and legs in a repetitive fashion. The end result of this is a high caloric expenditure and weight loss. To speed up your calorie-burning efforts, perform interval training. Begin with a light warm-up, then alternate your intensity back and forth from low to high. Aim for 45 to 60 minutes of training and work out four or five days a week.
Circuit Training
Circuit training achieves two things at the same time. You not only burn calories, but you also build muscle, which is metabolically active tissue. To do circuit training, string together six to 10 exercises that target all your major muscle groups. Perform them back-to-back, rest briefly between each one and repeat the circuit three or four times. Aim for 15 to 25 reps with each exercise, and work out two or three days a week on nonconsecutive days.
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