Fast weight loss is possible, but often weight loss that occurs rapidly does not last. There are ways, however, to ensure that the weight that you lose stays off. It is important to remember that the recommended amount of weight loss is between one and two pounds a week. Weight loss that occurs more rapidly than this is likely to be the result of severe calorie restriction that is not feasible to maintain. The exceptions to this is people who are just starting a diet because weight loss in the initial week or two of a diet is typically more rapid than in subsequent weeks and people who have a great deal of weight to lose, who often lose more than two pounds a week.
Step 1
Chose a high-protein diet. People often experience rapid weight loss on high-protein diets. The rapid weight loss associated with a high-protein diet has an additional benefit of helping boost motivation. It is much easier to stay motivated and on your diet plan when you watch the numbers on the scale steadily fall.
Step 2
Exercise every day. Although daily exercise is not necessary to lose weight, if you want to lose weight fast, daily exercise is an important component. Exercising burns calories, and many people find that it also dulls the appetite, which makes staying on a diet an easier task. An additional benefit of daily exercise is that it will become a quickly ingrained habit, which will help you maintain your weight loss after you reach your goal.
Step 3
Make changes you can live with. Anyone can stay on a diet for a short period, but the key to maintaining weight loss is to keep eating properly and exercising for the rest of your life. This is impossible if you choose a diet that requires odd foods, unrealistic food preparation methods or excessive exercise. Although these diets may seem more effective or may promise more rapid weight loss, they also set you up for failure by requiring a level of discipline that is difficult, if not impossible, to maintain.
Step 4
Expect some slip-ups. No one stays on their plan 100 percent of the time. They key to success is to acknowledge your mistake and don't use it as an excuse to binge, stop exercising or otherwise undo your previous success.
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