When it comes to fast weight loss, stick with what's healthy. A weight loss of 2 lbs. per week will keep you healthy while the needle on the scale moves in the direction you want. Cut the right amount of calories by doing a bit of math before you begin your diet, and get moving to burn even more calories. Within a month, you may find that you can easily button your favorite jeans.
Learn Your Basal Metabolic Rate
Exercise is a critical component of weight-loss, and makes your weight loss much faster than if you merely cut calories. To lose 1 lb. of excess weight, you must create a calorie deficit of 3,500 calories. Many people cut calories and believe they should lose weight, when in reality, they have merely cut enough calories to stop gaining weight.
To know how many calories you should eat, determine your basal metabolic rate by using an online calculator. This will tell you how many calories you must eat to maintain your current weight.
Cut Calories
The first thing you should do to lose weight is to cut calories out of your diet. Subtract 500 calories from your average daily calorie need to lose 1 lb. per week. For fast weight loss, cut 750 or 1000 calories as long as you do not go below 1,200 calories per day. This can result in a weight loss of up to 2 lbs. per week -- the maximum rate of weight loss you should attempt without medical supervision. Although you will lose weight faster with a lower calorie diet, it can be much more difficult to stick with. Keep a journal tracking the calories you eat to keep yourself headed toward your goal.
Exercise
Prioritize exercise, engaging in activity each day. The type of exercise you do will determine how fast you lose weight as well. A 160-lb. person who walks at a 3-mph pace for an hour each day can expect to lose a little over 1/2 lb. per week if caloric intake isn't increased. If the same person cycles at 15 mph for an hour each day, the weight loss will triple.
Warning
Carefully balance exercise and your dietary needs. If you choose to engage in vigorous exercise, do not cut as many calories from your diet as you would if you chose a moderate exercise such as walking.
A diet should always aim to reduce body fat, rather than overall body weight in general. When you cut calories, do not cut your protein consumption. Your body needs an adequate protein intake to prevent muscle loss. Rather, cut out refined carbohydrates such as white bread and sweets.
Resist fad diets that encourage eliminating food groups or restricting calories too severely. Ultimately, the fastest weight loss will result from a diet you can stick to long enough to see results.
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