Losing weight isn't an easy task and takes a lot of hard work and dedication, but it can be done quickly through modifying your diet and becoming more active. Eating healthier foods, taking regular exercise and keeping yourself hydrated are the healthiest ways to lose weight quickly and keep it off.
Exercise
In order to lose weight quickly, the body has to burn off calories and fat, which is best done by increasing the metabolism through exercise. A 2009 article by the Mayo Foundation for Medical Education and Research stated that you should aim to exercise for at least 30 minutes a day for optimum results. Exercise can be broken down into short workouts throughout the day or all at once and doesn't have to cost money. Exercise can include running, exercising in front of the TV during commercial breaks, dancing at home before work and walking or cycling to work instead of taking the car or public transport. Doing a variety of exercises stops you from getting bored and keeps you motivated to keep exercising.
Diet
Reducing the amount of high-fat and -calorie foods you eat and replacing them with healthier alternatives can help you to lose weight quickly. Healthy foods can be cheaper to buy than junk food and have health benefits. Lean meats such as chicken and fish are lower in fat than beef, and replacing side dishes such as french fries with vegetables or salad can help you to reduce your calorie consumption and lose weight quickly. Fruit is a healthier snack alternative than chips or chocolate, and replacing cakes and cookies with low-fat alternatives such as yogurt or nuts also can help you to achieve your weight loss goals. Reducing portion sizes cuts down your calorie consumption, and planning meals in advance will make you less tempted to eat junk food.
Alcohol Consumption
Alcohol contains no fat but is full of calories, which are stored in your abdomen and lead to a classic "beer belly" look. Alcoholic drinks such as beer and cider are high in calories, as are spirits mixed with fizzy drinks such as full-fat lemonade or cola. Cutting down on your alcohol consumption can help you to lose weight more quickly. If you do drink alcohol, replace full-fat fizzy drinks with diet alternatives in your spirits and stick to low-fat beer and cider. Drinking red wine in moderation is a healthier alternative to other alcoholic beverages, and drinking water between drinks can reduce your alcohol consumption.
Water and Dehydration
Drinking water is one of the best things you can do if you want to lose weight quickly. The human body is almost two-thirds water, and water acts as a natural appetite suppressant and helps to regulate your metabolism. A 2003 study published in the "Journal of Clinical Endocrinology and Metabolism" found that metabolic rate increases by 30 percent after drinking two cups of water. When your body is dehydrated, it mistakes thirst for hunger and your metabolism slows down. Drinking a lot of water can stop you from overeating and reduce your calorie consumption, and tap water is just as effective as the bottled kind.
References
- "The Journal of Clinical Endocrinology & Metabolism"; Water-Induced Thermogenesis; Michael Boschmann, et al.; 2003
- Mayo Foundation for Medical Education and Research; Exercise for Weight Loss: Calories Burned in 1 Hour; Mayo Clinic staff; December 2009
- Ask the Dietitian; Overweight & Weight Loss; Joanne Larsen, M.S.
- Family Doctor; Nutrition: How to Make Healthier Food Choices; December 2010
- Disabled World; Boozing and Belly Fat; David Grisaffi; October 2007
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