While the "fast" weight loss promised by the makers of diet pills and cleanses is unhealthy, you may be able to drop excess fat more quickly than you think. This is more true if you are very overweight -- even following a modest weight-loss plan can make the pounds come off quickly in the beginning, which will motivate you to continue pursuing healthier habits.
Define "Fat"
To most people, the term "fat" means obese, or having a BMI greater than 30, but some people consider themselves fat when they've only gained 5 or 10 lbs above their ideal weight. First define how much weight you need to lose, because that determines your approach. For most people, gradual phasing-in of healthy habits will help make the weight loss permanent, but people that are very obese are in a more dire situation. Their extreme weight puts them at a very high risk of major health issues. Use an online BMI chart to determine your status, and have your body fat percentage measured by a doctor or personal trainer to estimate your body composition. Even if you have a high BMI, you may not need to lose as much fat as you thought if you are muscular.
Diet
The typical approach to dieting is to create a calorie deficit of 500 per day to lose a pound per week. This means either burn or consume 500 fewer calories than your body needs to maintain its normal weight. If you are severely overweight, you can bump that up to 1,000 calories per day to lose 2 lbs. per week -- but in that case, at least half of the caloric deficit must come from exercise as opposed to just cutting calories. Cutting your caloric intake below 1,200 calories can work against you, and can be dangerous in some cases. If your BMI is very high, your doctor may put you on a medically-supervised very-low-calorie diet that may allow you as little as 500 to 800 calories per day, but the food you eat will be carefully crafted to provide you the full amount of nutrients to prevent starvation mode, and your health will be closely monitored every step of the way.
Exercise
Exercise is a vital part of the weight loss equation, and you must do it every day. Start slowly if you are new to exercise or are severely obese, and very gradually work your way up to an hour of aerobic exercise per day. Start with low-impact exercises like walking or cycling until you take off some weight, or you run the risk of impact-related injury. Add strength training to your routine at least twice per week to increase your muscle mass and keep your bones strong. Adding more physical activity to your everyday routine can speed up your weight loss, so make it a habit to park far away, take the stairs, and generally take the long way around. Don't drive when you can walk, and don't sit when you can stand. Keep moving at all times.
Medical Assistance
Men that are 100 lbs. overweight and women that are 80 lbs. overweight may be candidates for bariatric surgery. There are several different surgeries available, but they all reduce the size of your stomach so you can hold less food. This helps you feel full on fewer calories, and may help you drop weight faster. These surgeries are very risky, and should only be considered as a last-ditch effort when all other weight loss attempt have failed. If you are just moderately overweight, your doctor may prescribe prescription diet pills to assist you in appetite control or fat metabolism, but these are only short-term solutions. You must still learn and practice healthier eating and exercise habits.
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