Losing weight without surgery allows you to avoid potential side effects and complications. If you want to lose weight quickly, however, it's critical that you focus on diet changes and regular physical activity. Through these lifestyle changes, you can increase calorie burning and lose fat quicker.
Step 1
Create weight-loss goals. The fastest weight loss recommended is 2 lbs. weekly, according to MayoClinic.com. To accomplish this weight loss, set calorie-burning goals. Using exercise in conjunction with a reduced-calorie diet is the best approach to meeting your goals. Calculate your weekly calorie burning by multiplying 3,500 calories by the number of pounds you want to lose. This is because 1 lb. of fat contains 3,500 calories. For example, if you want to lose 2 lbs. a week, multiply two times 3,500, which is deficit of 7,000 weekly calories.
Step 2
Select healthful foods. Once you determine the number of calories you need to reduce, make healthful eating choices to decrease calorie consumption. For example, you might decide to reduce calories by 500 and burn 500 calories through physical activity. Cut high calorie drinks, such as coffee and juice, and snack foods to decrease calorie consumption. Increase your intake of fruits and vegetables, which are high in fiber and contain fewer calories. Whole-grain foods, such as whole-wheat pasta and brown rice are other alternatives. Eat lean sources of protein and dairy, such as low-fat yogurt, cottage cheese, white-meat poultry and lentils.
Step 3
Use an interval training approach. You need at least 30 minutes of cardio activity, most days of the week, to lose weight quickly. Increase calorie burning with interval training. Professional athletes use this approach to burn fat and get stronger. Novice exercisers need to start out with moderate activities, such as walking. Walk for a few minutes and challenge your body to jogging for a few minutes. As you get stronger, select vigorous activities, such as swimming laps. You might swim laps at a slow pace for a few minutes and increase your intensity for a few minutes.
Step 4
Build stronger muscles. Don't overlook strength-training when losing weight quickly. Building your muscles allows you to burn calories quicker, resulting in faster weight loss. You also develop stronger bones, reducing risk for osteoporosis. Plan two to three strength-training sessions a week, either at the gym or home. Use free-weights or your own body weight to target your major muscle groups, including the abdominals, legs, arms and back.
Tips and Warnings
- Don't forget to eat an hour before your workout session. This will give your body the required energy for your workout.
- Discuss a weight-loss program with your doctor. She can evaluate your health and assist with meeting your goals.
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