Calories are the most important factor in weight loss, according to the Mayo Clinic. To lose weight effectively, you need to reduce the number of calories you take in from food and drinks and increase the number of calories you burn through physical activity. To really lose weight fast, it is important to set goals for how much weight you would like to lose. You must also make a firm commitment to making changes in your exercise and diet habits. If you have serious health problems due to your weight, see a doctor for weight-loss medications or surgery options.
Step 1
Eat according to the U.S. Food and Drug Administration Food Pyramid guidelines (see Resources). Have six to 12 carbohydrates each day. Eat three to five items from the fruit, vegetable and dairy categories. Consume two to four servings of meat and protein items, including beans, nuts and eggs. Eat sweets and fats sparingly, making sure you only consume fat through the oil used to cook your food.
Step 2
Do cardiovascular exercises and weight training at your local gym to lose weight fast. Clean the house, make your bed and go shopping to burn additional calories. You can also take brisk walks, mow the lawn and do gardening and other forms of yard work regularly to lose weight quickly.
Step 3
Commit to doing whatever form of physical activity you choose regularly. Try to do between 30 to 60 minutes of fairly intense physical activity every day of the week. Make sure the form of physical activity you choose increases your breathing and heart rates.
Step 4
Keep yourself away from food temptations. Cleanse your house of all the fattening foods that tempt you to overeat. Remove all sweets, pastries, chips, chocolates and cookies. Replace these foods with fresh fruits and vegetables.
Step 5
Set weight-loss goals. Focus on doing specific activities every day instead of on how much weight you would like to lose. Decrease the number of servings of high-fat food you eat each day or increase your intake of vegetables and fruits. Set goals to start walking or running a certain number of miles per week. Make sure your weight loss goals are measurable, specific and realistic so you can reach them.
Step 6
Keep a daily weight-loss diary. Include your daily activities in this diary to help you keep track of your weight loss progress and the strategies you follow to achieve your weight-loss goals.
Step 7
Reward yourself each time you make significant progress on your weight loss goals. Buy yourself new clothing or treat yourself to a massage or vacation. Make sure your weight loss reward does not involve fattening foods.
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