Losing weight can be a gratifying experience. Not only can your self confidence go up, but your risk factors for chronic diseases can simultaneously go down. When your quest is to lose weight quickly, you need to be disciplined and realize that losing too much too quickly can be unhealthy.
Caloric Deficit
The way you lose weight is by burning more calories than you consume. You can assure yourself this happens by reducing your daily intake by 500 to 1,000 calories. This can lead to 1 to 2 lbs. of weight loss each week, which is considered a safe amount. If you need help finding calorie amounts, refer to an online resource like the Daily Plate website.
Nutrient Dense Foods
Even if you cut your calories, you should still stick with foods that are high in nutrients. Processed foods, deep fried foods, refined carbs and fast foods are high in empty calories, and they offer you little in the way of nutrition. Stick with quality sources of protein, carbs and fats. Lean beef, chicken breasts, turkey loins, cottage cheese, whole grains, fruits, vegetables, fish, nuts, avocados and beans are all healthy options.
Grazing
Eating small, frequent meals, also known as "grazing," can help increase your metabolism, keep your energy levels elevated and prevent you from overeating. Create meals that contain high-fiber complex carbohydrates and protein. A lean beef burger on a whole wheat bun with lettuce and tomato is a meal example. Be sure to eat your first meal as soon as you get up in the morning.
Aerobic Training
Aerobic or cardio exercise is one of the most important aspects of fast weight loss. You should do this type of training four to five days a week for at least 45 minutes. If you want to get the best bang for your buck, do it in an interval format. This is done by alternating high and low intensities throughout your whole workout. Make sure that your low intensity periods are twice as long as your high intensity bouts. Running, cycling, swimming, elliptical training and stair climbing are examples of cardio that you can do.
Muscle Mass
Building muscle cannot only be aesthetically pleasing, but it can also give you an advantage when you want to lose weight quickly. Whenever you gain muscle, your resting metabolic rate increases. This leads to more overall calories being burned while you are not even moving your body. Perform exercises like push-ups, lateral raises, lat pull-downs, triceps dips, barbell curls and squats. Do 10 to 12 reps, three to four sets and work out three times a week on the opposing days of your cardio.
Active Recovery
When you weight train and stand around in between your sets, you are losing valuable time. Take advantage of your rest breaks by doing some form of cardio for 60 seconds. This can increase your caloric expenditure and get you to your goal quicker. Jump rope, jog in place, skip around the gym floor or perform step-ups on aerobic planks.
Liquid Calories
When you are cutting calories, take it to the extreme by cutting liquid calories as well. These can add up just like calories from pizza and batter-dipped shrimp. Avoid soft drinks, fruit drinks, sweetened teas, milk shakes, slushies and alcoholic beverages. Stick with water or flavored water to keep your calories lower and to hydrate your body. Aim for at least 10 cups a day.
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