Rapid weight loss can be dangerous, but it is possible to lose weight quickly and safely. The two key elements of successful, safe weight loss are calorie intake and exercise. A healthy calorie intake will help keep your metabolism going, providing steady energy throughout the day. Exercise will burn excess calories that cause weight gain and help you shed unwanted pounds. A pound of fat is the equivalent of 3,500 calories, which means that in order to shed 1 lb. of fat a week, you need to burn 3,500 calories. By monitoring how many calories you consume and exercising every day, this goal is achievable.
Step 1
Note how many calories you consume in a day. The United States Department of Agriculture provides a helpful calorie chart that gives the calorie content of many common foods. Since you must burn more calories than you consume in order to lose weight, this will give you an idea of exactly how much exercise you need to do and how many calories you might need to cut in order to shed excess pounds. Once you know how many calories you need to eliminate, make a meal plan that limits your calorie intake while also providing a balanced diet that is rich in nutrients.
Step 2
Perform at least 30 minutes of aerobic exercise every day. For optimal results, perform 45 minutes to an hour. Thirty minutes is the bare minimum amount of aerobic exercise required for the average adult. Examples of moderate-intensity aerobics include fast walking, jogging, running, tennis, biking and aerobic classes.
Step 3
Substitute fruits, vegetables and whole grains for junk food. Snacking throughout the day is important and will help regulate your weight, so don't abstain from food entirely. Rather, replace high-calorie, low-nutrient foods with healthy snacks that will boost your metabolism.
Step 4
Aim to lose no more than 2 lbs. each week. Excessive weight loss can result in fatigue, irritability and increased susceptibility to illness. Furthermore, if you lose more than 2 lbs. a week, you are most likely burning muscle, not fat.
Step 5
Eat smaller portions. Rather than eating three large meals each day, try eating five or six small meals that include a variety of food groups and nutrients. Low energy density foods like fruits and vegetables allow you to eat more while consuming the same amount of calories.
Step 6
Sleep for about eight hours each night. Sleep deprivation may make you feel hungrier during the day and will decrease your overall energy levels.
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