How Can I Lose Weight Now?

Rapid weight loss requires extreme efforts to reduce calories and exercise, and your commitment typically wanes over time. Rather than a quick-fix weight loss, permanent weight loss requires changes in exercise and eating habits. Before starting a diet plan, consult your doctor for advice, especially if you have an underlying condition.

Eliminate Sugary Drinks

Eliminating drinks sweetened with sugar helps reduce weight. Sugary drinks, including sodas, carbonated waters, juices and flavored waters, have high calorie counts compared to water, coffee and unsweetened teas. The Harvard School of Public Health reports consumption of sugary drinks may even stimulate the body's urge for more sweet foods and drink, although the group notes that this theory requires additional research to confirm. The American Heart Association recommends keeping the daily calories from added sugar to less than 250 calories for men and 100 calories for women. This count does not include natural sugars found in fruits and other foods.

Exercise Daily

MedlinePlus recommends simple exercises to increase the amount of calories burned each day, including taking the stairs rather than the escalator or elevator, walking instead of driving and participating in some form of aerobic exercise. MedlinePlus also suggests a more formal workout program involving a commitment of at least 30 minutes a day three or more times a week.

Cut Calories

An analysis of your daily and weekly food intake provides insight into where calories might be eliminated. This evaluation should be done with the advice of a medical professional or dietitian to guarantee the new diet plan provides the essential nutrients and ingredients the body requires. MayoClinic.com notes that you need to burn 500 calories more than you eat each day to equal a weight loss of 1 lb. for the week. The Mayo Clinic Diet features a quick-start phase that cuts additional calories in the first two weeks to help lose 6 to 10 lbs.

Select Sensible Snacks

Quick weight-loss plans include a sensible weekly menu that incorporates healthy snacks as part of the diet program. If you need snacks to get through the day, plan for healthy snacking. A small piece of fruit meets the needs of sugar fans, while a small pretzel provides a salty taste. Carrots, celery and radishes provide a crunchy snack for dieters requiring that flavor and texture.

Reduce Alcohol Consumption

Alcohol adds calories to the diet. If you regularly consume alcohol, one quick way to achieve a loss in weight involves eliminating or drastically reducing alcoholic beverages from your diet. Alcohol reduces the amount of fat the body burns for energy. This increased fat, combined with the high calorie count of alcohol, adds to body weight.