When people try to lose a few pounds fast, there is usually an event on the horizon such as a wedding or vacation at the beach. To lose these pounds, you need to have determination and be very strict; not only with your diet but also with your exercise habits. By making some sacrifices and following some key steps, you can see positive improvements within 4 weeks.
Step 1
Cut back on the "bad" carbs. You need some carbs for energy, but stay away from processed carbs that are high in sugar and low in fiber, such as white bread, cookies, cakes, crackers, chips, ice cream and doughnuts. Stick with carbs that are higher in vitamins, minerals and fiber, such as fruits, vegetables, whole grains and beans.
Step 2
Choose quality sources of protein that can help help fill you up. Avoid processed meats like bacon, sausage, hot dogs, wings and lunch meat. Opt for healthier versions like chicken breasts, lean beef, venison, eggs, low-fat dairy products and tofu.
Step 3
Reduce your daily calorie intake. To lose weight, you need to consume fewer calories than you are burning. Lower your intake by 500 to 1,000 calories a day, but do not go below 1,200 calories a day if you are female and 1,800 calories a day if you are male.
Step 4
Replace all your calorie-laden beverages with water. This will not only save your calories, but it can also help keep you hydrated and help fill you up when you drink it with your meals. Aim for 10 or more cups of water a day.
Step 5
Eat meals every 2 to 3 hours throughout the course of the day to keep your metabolism elevated and to keep your hunger stabilized. Consume meals that are balanced with protein and complex carbohydrates. Cottage cheese with chopped-up walnuts and pineapple is a meal example.
Step 6
Build muscle to increase your metabolism when you are at rest. Perform exercises that target your whole body, such as bench presses, military presses, deadlifts, triceps extensions, twist curls and lunges. Do 10 to 12 reps, three to four sets and work out two to three times a week.
Step 7
Participate in some form of cardiovascular exercise. Running, biking, swimming, elliptical training, kick boxing, jumping rope and stair climbing are examples. Work out for 60 minutes four to five times a week.
Step 8
Increase your activity levels with your daily chores. Walk to the store instead of driving, park at the far end of the parking lot when you go to the mall, perform some type of exercise while you are watching TV and go for power walks on your lunch break.
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