Weight loss requires time, patience, dedication and a commitment to healthy lifestyle change, particularly if you have a significant amount of weight to lose. With all of the get-slim-quick programs on the market, it can be difficult to determine the best method for you. Routine cardiovascular exercise, weight training and a well-balanced diet are crucial to losing weight. Medical professionals recommend that you aim to lose no more than 2 pounds per week to help keep the weight off.
How to Lose Weight Fast
Step 1
Cardio exercise is a fundamental component to healthy weight loss. Cardio exercise elevates your heart rate to a level at which your body burns calories most efficiently. For a person weighing 205 lbs., an hour of cardio exercise like running can help you burn 500 to 1,200 calories per hour, depending on your level of intensity and current level of physical fitness, MayoClinic.com calculates. The American College of Sports Medicine recommends that healthy adults get at least 30 minutes of cardio exercise five days per week, adding that to lose weight, you'll need to increase that to 60 to 90 minutes per day. If you're not fit enough to do all that in one session, break it up into several shorter sessions.
Step 2
Weight training promotes muscle growth. By building muscle mass your body is able to burn calories more efficiently. You can do some weight training every day following cardio exercise, as long as you don't work the same muscles on consecutive days --- alternate your workout regimen, focusing on the upper body one day and the lower body the next, for example. Otherwise, MayoClinic.com notes, two or three strength-training sessions per week can help meet your goals.
Step 3
You must consume fewer calories than you burn to lose weight. Monitor your caloric intake so you can stay within a range that supports weight loss --- because 3,500 calories equals 1 pound, trimming 500 calories from your daily intake can take that pound off in a week. Your diet should be rich in fruits, vegetables, lean proteins and whole grains while limiting your intake of foods high in sugar, fat and cholesterol.
Tips and Warnings
- Log the kinds and amounts of food you consume and your daily workout regimen; this will help keep you motivated and keep you on track.
- Drink at least 64 ounces of water each day to prevent dehydration. Always stretch properly before and after physical activity to reduce your chances of injury. Consult your doctor before beginning any new weight-loss regimen.
Things You'll Need
- Athletic shoes
- Journal
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