Steps to Rapid Fat Loss

Being overweight or obese are common problems for Americans. Approximately 68 percent of adults in the United States struggle with weight loss. If you want to lose weight quickly, healthy lifestyle changes will help you reach your goals. Increasing physical activity levels and cutting calorie consumption allow you to achieve rapid fat loss and keep the weight off long term.

Fast Weight Loss

Weight gain occurs due to an energy imbalance. When the body consumes more calories than it needs, excess calories are stored as fat. This process results in weight gain. The fastest weight loss recommended is 2 lb. weekly, according to MedlinePlus. A pound of fat contains 3,500 calories. Losing 2 lb. of fat a week requires you to shed 7,000 calories. Accomplish this by combining vigorous exercise and a reduced calorie diet. For example, work out to burn at least 400 calories daily and reduce calorie consumption by 600 a day. Discuss your daily calorie needs with your doctor. Men typically need a minimum of 1,500 calories and women shouldn't eat fewer than 1,200 calories.

Intense Cardio Activity

Complete at least 30 minutes of activity most days of the week for fast weight loss. Select activities that burn high amounts of calories, such as rollerblading, which sheds 913 calories an hour for a 160-lb. person, according to MayoClinic.com. The stair treadmill, tae kwon do and swimming laps all burn more than 500 calories an hour. Discuss an appropriate amount of activity with your medical provider.

Muscle Toning

Increase weight loss by building muscle. Building muscle helps burn calories, even after your workout has ended. Complete at least two strength training sessions weekly. Sessions last at least 20 minutes and target your major muscle groups, such as abs, legs, chest, back, arms and legs. Use resistance tubing, your own body weight or free weights to sculpt your muscles. Allow your muscles at least one day of rest between workouts to promote muscle healing.

Special Foods

Promote faster weight loss by eating foods that assist with weight loss. For example, foods high in omega-3 fatty acid positively affect your metabolism, according to "Fitness" magazine. Salmon, tuna, flaxseed and walnuts contain omega-3 fatty acid. Also, increase almond consumption to about 1 oz. a day. Almonds provide protein, fiber and help stabilize your blood sugar, so you'll feel satisfied longer. Almonds are also rich in magnesium, improving muscle contractions during your workout sessions.

Avoid high calorie foods, such as potato chips, cookies, ice cream and cake. Also, avoid fried foods, which are high in fat and calories. Skip beverages high in sugar, like soda and juice. Select your food condiments carefully, skipping items like mayonnaise. With regard to sauces, choose tomato-based sauces -- sauces that are white or creamy typically contain higher amounts of fat and calories.

Other Options

As a last resort, discuss weight loss surgery with your doctor. Bariatric surgery makes surgical alterations to your digestive system, limiting the amount of food you consume. The most frequent type of bariatric surgery performed is gastric bypass surgery, according to MayoClinic.com. Another option that is non-surgical is weight loss pills. Prescription pills are reserved for people with a body mass index of 27 or higher. Over-the-counter diet pills are available without prescription -- however, these aren't subject to rigorous testing by the Food and Drug Administration that prescription pills are subject to. Always discuss over-the-counter weight loss pills with your doctor.