It's completely understandable that you'd want to lose weight fast. However, you can only lose weight so quickly without putting your health at risk. A rate of 1 to 2 lbs. of weight loss per week is the most recommended by MayoClinic.com. Even so, you can manage fairly fast weight loss and still keep your health at the forefront.
Food Choices for Weight Loss
To lose weight as quickly as possible while still being safe, you need to make smart choices about the foods you eat. According to exRX.net, this means eliminating foods that contain high amount of fat and sugar from your diet and sticking to fruits, vegetables, whole grains and lean protein instead. You should also avoid salty foods and stick to water as your beverage of choice.
The Role of Portion Size
The size of your portions can also play a role in your weight loss efforts. Since portion sizes are generally larger now than they were in 1950, according to Meals Matter, you need to make a conscious effort to eat less. Meat servings should be no larger than your fist and when in doubt, load up on helpings of vegetables and fruits to ensure you feel full without going over your daily caloric allowance. For the record, men need about 1,800 calories a day and women need 1,500.
Aerobic Activity for Burning Calories
Another thing you need to do to lose weight as quickly as possible is to perform aerobic activities. These activities burn calories and make it possible to lose fat. According to the American College of Sports Medicine, you need 30 to 60 minutes of cardiovascular activity five days out of the week to burn enough calories to lose about a pound a week.
Strength Train for Metabolism
When you need to lose weight fast, you can give your metabolism a boost by performing strength training exercises. These exercises bulk up your muscles and the increased muscle mass helps you burn more calories every day while at rest. As an added benefit, once all the weight comes off, your body will be fit and toned. Exercises to try include pushups, sit-ups, bicep curls, tricep dips, lateral raises, squats, lunges and leg lifts.
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