Losing weight fast requires immediate, practical changes in your diet and exercise lifestyle habits. Specifically, decreasing how many calories you consume each day and increasing energy expenditure with exercise is the bottom line on losing weight fast. Because there are 3,500 calories in 1 lb. of fat, if you cut 500 calories per day from you diet, you can lose 1 lb. per week. Add exercise to your plan and you will significantly increase your weight loss. A rate of 1 to 2 lbs. lost per week is considered healthy; anything faster should be under a doctor's supervision.
Step 1
Reduce your caloric intake to lose weight fast. A calorie is a unit of energy that allows your body to perform daily functions and physical activity. When you take in more calories than your body needs, they are stored as fat. Thus, to lose weight you must reduce your overall calorie consumption. For starters, avoid eating high-calorie foods, such as cookies, cakes and fried foods. Avoid high-calorie beverages, such as sodas, juices and sweet teas.
Step 2
Improve your overall diet to lose weight fast. The bottom line: Eat mostly fruits, vegetables, whole grains, legumes, lean meats and low-fat dairy products. At meals, fill half your plate with fruits and vegetables, fill a quarter of your plate of whole grains and a quarter with lean meat, the U.S. Department of Agriculture recommends.
Step 3
Increase your amount of physical activity to lose weight fast. If you are new to exercise, begin a walking program. Walk for 30 minutes at least five days per week. Be sure to exercise at an intensity that causes you to sweat and breathe hard to get the most out of your workout. Try other cardiovascular exercises, such as biking, running or jogging, to burn additional calories to lose weight.
Tips and Warnings
- Weight yourself at least once per week to make sure you are losing weight.
- Discuss your new diet and exercise plans with your doctor, particularly if you have health concerns.
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