Adopt a healthy diet and exercise regularly to cut the fat and shed pounds. The fastest way to lose weight safely is at a rate of 1 to 2 lbs. a week. Any more than that could be dangerous or result in loose skin, so take it slow and keep your health in mind when attempting to lose weight.
Reduce Portions
Reducing the size of your portions at meal times is key to losing weight. According to the American Council on Exercise, how large your portions are is the best way to figure out if you can lose weight successfully. Putting more food on your plate makes you tend to eat more. So, eliminate the temptation by taking smaller portions of food. Servings of meat should be no larger than your fist; use small plates to make your servings look larger.
Increase Heart Rate
Performing cardiovascular activities on a regular basis is another way to quickly and effectively lose weight. You need at least an hour of exercise a day to lose weight at a steady pace. If you are unfit, start at 20 to 30 minutes and gradually increase the duration. Choose an activity you enjoy like running, cycling, walking or swimming. Anything will work as long as it gets your heart rate up.
Vary the Pace
Interval training is a technique you can add to your cardiovascular routine to increase its calorie-burning power and to speed up the weight-loss process. Interval training requires that you vary the pace of your workout. So, if you decide to jog for 30 minutes, jog for one minute, sprint for 30 seconds, then return to the jogging pace. Continue switching back and forth for the duration of the workout to burn fat more quickly.
Get off the Couch
Sitting in front of the TV will get you nowhere. To get a jump on losing weight, limit your TV-watching time to less than 10 hours a week. Only eat snacks when you're hungry to avoid mindless eating. If you must watch TV, incorporate exercise into your viewing. Get up during commercials and jog in place; ride a stationary bike during your favorite sitcom; or do situps during that late-night talk show. Anything that helps you sit less and be more active will help you lose weight.
Fat-Cutting Foods
To lose weight quickly, eat the right foods. Toss out high-fat foods like chips, cookies, alcohol and soda, and replace them with plenty of vegetables, fruits and whole grains. If you like meat, choose lean sources of protein, like salmon and tuna, to get the nutrition without the fat.
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