Losing weight is always a result of putting fewer calories in and more out. While crash diets promise instant results, the truth is that most only work for a very short period of time, after which you will regain all weight (and sometimes more). Also, the constant cycle of ups and downs lowers your metabolism, making it harder to lose weight the next time. The only way to effectively lose weight quickly is to eat right and exercise.
Step 1
Become more active in your everyday life. This is in addition to any exercise routine you follow. Any and all activities burn calories, and they add up. Walk to work if you can or get off the bus a couple of stations earlier and walk the rest of the way. Take the stairs instead of the elevator. Go for a walk during lunch hour rather than eating at your desk.
Step 2
Exercise at least four times a week for a minimum of 40 minutes. Interval training is the most effective form of exercise for weight loss, as it keeps your heart rate up and steady. To do it, exercise at high intensity for two to three minutes (such as running) and then lower intensity or speed for four to six minutes. You can keep doing this on the same piece of equipment, or you can move on to a bike, jump rope or do sets of resistance training exercises like bicep curls or push ups.
Step 3
Reduce your portion size by at least 30 percent. Rather than giving up all the foods you love, eat less of them. Cutting portion size will save you up to 200 calories per meal, which can amount to a sizable number by the end of the day.
Step 4
Watch out for liquid calories. They provide little to no nutrition and satiety level but can contribute a sizable number of calories. Things to give up when trying to lose weight include shakes, fruit juices, sport beverages and sodas. Instead, drink at least 10 glasses of water or herbal tea to help keep you full and flush out toxins.
Step 5
Reduce the amount of carbohydrates you eat, especially those made with white flour and high sugar content. This includes white bread, potatoes, pastries and pasta. Instead, focus on whole grains, brown or wild rice and dark flours such as rye.
Step 6
Eat more natural foods, such as fruits and vegetables. Dark green vegetables are particularly nutritious and high in fiber. Fiber allows you to feel full faster but contains no calories, so your overall calorie content is reduced without much effort.
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