There are hundreds of programs and magic solutions to help you shed those extra pounds quickly, but not all of them are safe or healthy. Often these "quick fixes" will prove ineffective in the long run. Making long-term lifestyle changes is the best way to quickly and safely lose unhealthy body weight and keep it off.
Step 1
Drink more water. Water serves many functions for weight loss and regulation. It hydrates the body, making digestion a smoother process, and flushes unwanted toxins (such as fat) from the body. Water is the best beverage because it contains no sugars, caffeine, carbonation, additives or calories, making it a better option than juices, sodas or tea and coffee. Also, water can help you feel fuller, which can prevent overeating.
Step 2
Start off your morning with a glass of water, even if you drink a cup of tea or coffee as well. Have a drink of water before every meal, then drink another glass with the meal.
Step 3
Improve unhealthy eating habits. Pick one or two things that need improvement and work on those. Then choose a couple more to improve on. Remember, these are habits for life, not just a quick fix.
Step 4
Pay careful attention to the signals your body is sending and don't overeat. Don't snack between meals unless you're really hungry, and choose healthy options if you do snack. Avoid foods that are processed, have added sugars and salt or are high in fat or calories.
Step 5
Fill your day with a variety of raw, fresh vegetables and fruits. Eat grains that are whole. If you choose to eat meat, lean white meats are best for weight loss. A good rule of thumb is to choose foods that are as close their original form when they came out of the ground.
Step 6
Improve exercise habits. Build up gradually to an exercise routine that you can maintain throughout life. Talk with your doctor to determine what will be safe and effective for your personal health. It doesn't have to be strenuous or leave you feeling overworked at the end to be effective. As a matter of fact, that type of exercise routine may actually prove counterproductive.
Step 7
Start with attainable goals, such as two or three times a week for 10 to 15 minutes per time. Choose an exercise buddy to keep you motivated. Pick a form of exercise you enjoy, like walking, swimming, a local gym class, yoga or dancing, or develop your own routine to do at home when the weather is poor.
Step 8
Sleep for 7 to 9 hours each night. Getting enough sleep is not something most people do, yet it is one of the most essential aspects of having a healthy weight. When your body gets enough sleep, it can regulate the hormones ghrelin and leptin. These hormones are in charge of telling you when you're hungry and telling you when to stop eating, respectively. People who don't sleep enough often feel hungry throughout the day and crave foods that are unhealthy and contribute to long-term weight gain.
Tips and Warnings
- Recommended safe weight loss is 1 1/2 to 2 lb. per week.
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