Losing weight quickly usually means going on a crash diet. Fad diets usually rely on the severe restriction of calories to produce quick weight loss, although few, if any, tell you the consequences of such an approach. Crash diets usually lead to muscle and water loss, rather than to fat loss. Because of their restrictive nature, most people regain the way back as soon as they go off the diet.
Step 1
Determine what your current calorie intake is by keeping a food diary for a few days or a full week. Write down everything you eat and the amount of calories everything contains. This includes both meals and drinks.
Step 2
Find ways to cut your daily calorie intake by 500 calories. Because a pound equals 3,500 calories, cutting 500 a day will result in a weight loss of 1 lb. a week even before you do any exercising or switching to healthier foods.
Step 3
Reduce your intake of carbohydrates to no more than four or five servings a day. Try to consume all these servings early in the day when you are the most active and have a chance to use them for fuel. Eliminate all white flour and processed grains from the diet (such as white rice, bread and pasta) and instead eat darker versions of everything, such as brown rice, whole wheat pasta and rye bread.
Step 4
Fill up on lean protein. Chicken, fish and turkey will provide filling protein without too much fat. Avoid dairy products except for skim milk and unsweetened yogurt. Cheese, creams and full-fat dairy items contain too many calories and saturated fat and will interfere with your weight loss efforts.
Step 5
Eat foods high in fiber. Fiber is filling but contains few calories, so you will end up eating less and still feeling full. Opt for oatmeal and oat bran for breakfast. Fill up on veggies throughout the day. Fruits are also good sources of fiber but eat them in moderation because they contain fructose, which turns into sugar in your body. Avoid fruit juices completely.
Step 6
Eat small meals frequently. Instead of eating three large meals, have six small ones. This will keep your metabolism working, your body burning calories and your satiety level always high. Eating frequently--every 3 to 4 hours, for example--reduces cravings and suppresses hunger.
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