Losing weight rapidly may mean that you want to lose a few pounds within a short time frame or that you want to a lose a lot of weight faster. Meeting the first goal is far easier and healthier than meeting the second goal. Employ a combination of portion control, lighter food preparation techniques, behavior modification, food swaps and fat-burning exercise to help you meet your weight-loss goals.
Dietary Components
You will experience greater success with a rapid weight-loss plan that incorporates diverse, healthful foods naturally low in calories. Instead of prepared and packaged diet foods like frozen low-calorie entrees and meal-replacement beverages, follow a weight-loss plan with ample sources of leafy greens, fresh fruit, vegetables, unsweetened whole grains and plant-based proteins such as legumes. These food sources have more fiber and nutrients per calorie than packaged and processed foods, making you feel fuller and helping you maintain your energy and proper nutrition. Eliminate foods with added sugar, syrups, refined white flour, trans fat and high amounts of sodium. This healthful approach to eating will have you losing up to 10 lbs. in your first month of dieting.
Extreme Weight Loss
If you are obese or have a medical condition that demands rapid weight loss, you need professional guidance. Consult with a nutritionist or your doctor about devising a jump-start segment for a longer-term diet. The initial phase, typically one to two weeks, will dramatically restrict your caloric intake and result in your losing up to 5 lbs. per week. Your doctor must supervise you while you follow this diet. After the jump-start phase, you transition to a diet with more calories but only from healthful food sources.
Lifestyle Changes
To lose weight quickly and consistently, and ultimately keep it off, you need to make lifestyle changes. Use olive oil instead of animal fat to prepare and season food. Make soups and sauces with broth instead of cream. Replace seasonings like butter and salt with herbs and spices. Restrict your portion sizes to single portions and do not eat leftovers from serving dishes. At restaurants and special occasions, select lighter options such as salads and appetizers. Avoid eating for emotional reasons by doing relaxation exercises such as yoga sun salutations or deep breathing.
Exercise
Increase your weight loss by burning additional calories through exercise. To burn the most fat quickly, do not do gentle stretches or a slow stroll through the park. Elevate your heart rate for an extended period by doing intense aerobic activities like sprinting, climbing hills, doing pushups, lifting weights while doing squats, mountain biking, tae kwon do, swimming laps of the butterfly stroke, jumping rope or doing high-impact aerobic dance. You will burn more than 500 calories in one hour of daily exercise, the equivalent of losing 1 lb. per week.
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