Losing weight is important to maintaining health and decreasing risk for heart disease, diabetes and some forms of cancer. If you want to lose weight fast, select a healthy weight-loss approach. Losing weight through exercise and a low-calorie diet will help you maintain your weigh loss long term. You can also speed up weight loss by selecting high calorie-burning activities.
Calculate Weight Loss
Losing weight fast requires balancing your calorie intake. You must burn more calories than your body needs. This forces your body to use stored fat, causing weight loss. The fastest weight loss recommended is 2 lbs. weekly, according to MedlinePlus. Losing this amount of weight weekly requires burning 1,000 calories more than your normal, needed amount each day. You don't need to accomplish this goal with exercise alone. Combine a low-calorie diet with exercise. For example, burn 300 calories with exercise and decrease calorie intake by 700.
Moderate Activities
If you're new to exercise, moderate-intensity activities allow you to build your strength while burning calories. Water aerobics is an option, which burns 292 calorie an hour for a 160-lb. person. Another option is walking at 3.5 mph, which sheds 277 calories an hour for a 160-lb. person.
The more you weigh, the higher the amount of calories burned during your workout. For example, a person weighing 200 lbs. burns 364 calories during an hour of water aerobics, compared to 292 calories for a 160-lb. person. A 200-lb. person increases calorie burning to 346 for walking at 3.5 mph. As you lose weight, you will need to work harder to continue to shed pounds.
Vigorous Activities
Burn more calories by selecting vigorous activities. Like moderate-intensity activities, the more you weigh the more calories you'll burn during the workout. Swimming laps burns 511 calories an hour for a 160-lb. person, and 637 calories an hour for a 200-lb. person, according to MayoClinic.com. Running is another option, shedding 986 calories an hour for a 160-lb. person and 1,229 calories an hour for a 200-lb. person. Talk with your doctor to find an activity level best suited for your health.
Circuit Training
Another option for increasing calorie expenditure and losing weight quicker is circuit training. This approach to exercise alternates vigorous activity with strength training to increase calorie burning. For example, start your workout with bicep curls, then run for a few minutes. Continue this pattern; however, select a new strength-training movement during each new circuit.
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