How To Lose Weight As Soon As Possible

Any plan to lose weight involves burning off more calories than you consume. While fad or crash diets may initially speed weight loss, they slow down your metabolism and inevitably lead to weight gain when you give up the diet. Even if you're keen on losing weight as soon as possible, focus on strategies that help you to shed pounds at a healthy rate --- about 1 to 2 lbs. a week --- and that help you to keep weight off in the long run.

Step 1

Start aerobic exercise as soon as possible. For quicker weight loss, try to do moderate aerobic-exercise for at least 60 minutes five days a week, instead of the minimum recommended which is 30 minutes.

Step 2

Strength train three or four times a week. Gaining more muscle increases your metabolism and your body's ability to burn calories.

Step 3

Reduce your calorie intake to no less than 1,500 if you're a woman, or 1,800 if you're a man. Consuming too few calories slows your metabolism and increases your risk of nutrient deficiencies.

Step 4

Cut out saturated and trans fat and replace them with healthy sources of fat such as extra virgin olive oil, lean meat and cold-water fish.

Step 5

Switch from refined grains and start eating whole grain foods. These foods are more filling and less likely to cause sharp blood glucose and insulin fluctuations that can promote weight gain and make it more difficult for you to lose weight.

Step 6

Sleep for at least seven hours each night to boost your metabolism and regulate hormones that help to control your appetite. During sleep your body also produces a protein that helps muscles to recover from exercise.

Tips and Warnings

Even without dieting, exercise can be an effective way to reduce obesity, according to a study published in the "Journal of Applied Physiology" in April 2005. Try exercising first thing in the morning to reduce the likelihood that you'll shirk it later on in the day. Also, exercising first thing in the morning gives your metabolism a boost when it's at its lowest, which helps you to shed fat faster, according to Jorge Cruise, author of "8 Minutes in the Morning to Lean Hips and Thin Thighs." Drink at least 8 to 10 cups of water instead of sugary sodas, coffee or whole-fat milk. Water contains zero calories and maintains healthy digestive and muscular function to aid weight loss.
If you're not used to exercising or have a medical condition, consult your doctor before beginning an exercise program. If you are on a medically supervised diet, do not make any dietary changes without seeking medical advice first.