Many quick weight-loss measures cannot be sustained over time and can compromise your health. Effective, safe, weight loss strategies involve lifestyle changes that include a healthy diet and exercise. This method can help you lose up to 10 pounds a month and is a healthier, more sustainable option. If your goal is to lose more than 2 pounds a week, consult with your doctor for recommendations and supervision.
Change Your Diet
Eliminating or reducing processed foods that are high in sugar and fat can help you lose weight quickly. To ward off hunger, eat fiber-rich foods and drink water. Avoid high-sodium content in foods that can lead to water weight. Food provides the body with nutrients it needs to function properly, so eat a solid diet of lean proteins, whole grains, dairy, and fruits and vegetables.
Monitor Portion Sizes
Today, Americans eat 50 to 150 more calories per meal than they did in 1950, according to website MealsMatter. That much overeating can result in a 1 lb. weight gain every 24 meals. Losing weight requires eating fewer calories than your body needs. Reducing your portion sizes to the recommended amounts will result in fewer calories eaten. Don't reduce your calorie intake drastically or you might slow your metabolism. Women should eat 1,200 to 1,500 calories per day, and men should eat 1,500 to 1,800 per day.
Exercise
The fastest weight loss strategies include diet and exercise. Doing aerobic activity five days a week will burn fat, as well as strengthen your heart and lungs. The American Heart Association recommends at least 30 minutes of cardiovascular exercise, but for fast weight loss, work out for 45 to 60 minutes. To make exercise fun, perform activities you enjoy, such as a dance class or recreational sports.
Build Muscle
Many people focus on aerobic activity to burn fat, but building muscle increases your metabolism, which helps you burn fat in all the activities you do throughout the day. The more muscle you have, the more calories you burn all day long. Building muscle offers other benefits, such as toning, maintaining bone health and improving posture. Build muscles in the major muscle groups of the body, including the arms, shoulders, back, abs and legs.
References
- MayoClinic.com: Weight Loss -- Six Strategies for Success
- U.S. Department of Agriculture: Steps to a Healthier Weight -- What Should You Eat?
- Meals Matter: Portion Distorion -- Serving Sizes are Growing
- Medline Plus: Diet -- Calories
- American Heart Association: Guidelines
- Spine Universe: Strength Training for Weight Loss Success
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