According to the Centers for Disease Control, healthy and long term weight loss happens gradually. It is possible to lose some weight over the course of a week, but those who lose it gradually and steadily at a rate of about 1 to2 pounds per week have more luck keeping the weight off. If you're looking to jump start your weight loss program or look trim for an event, there are a few things you can do to quickly lose a few pounds.
Step 1
Perform intense cardio exercise for at least 60 minutes each day. This will insure that you're burning calories.
Step 2
Limit your caloric intake. According to The Mayo Clinic, you should cut back on your caloric intake by 500 to 1,000 calories a day if you want to lose 1 to 2 pounds a week. If you're looking to lose weight faster, consider cutting back even more.
Step 3
Eliminate unhealthy snacks and soft drinks. Since you're trying to limit your calories, skip the soda and chips. Drink lots of water, and snack on fruits or vegetables.
Step 4
Write down what you eat. This will keep you accountable and help you cut out any bad choices. Throw away any unhealthy foods before stating your weight loss program so you won't be tempted when it matters.
Step 5
Weigh yourself daily, this will help you track your weight loss and adjust your diet and exercise accordingly
Step 6
Limit salt and starches. According to Michael Dansinger, MD, cutting out sodium and starches reduces fluid retention in the body. It is possible to lose a few pounds due to this fluid loss.
Tips and Warnings
- Talk to your doctor or a registered dietician. They can help you be realistic about your weight loss goals, and will come up with a system of best practices to keep you safe and healthy while you're losing weight.
- Limit your calories, but don't go too far. Michael Dansigner says that you shouldn't go 1,050 to 1,200 calories a day. Anything lower than that is considered unsafe. Also, he recommends avoiding any diet pills or fad diets, as these can be detrimental to your health.
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