When you are trying to lose weight quickly, there is usually an event in the near future that involves showcasing more flesh than usual. It is at this time that you need to put together a smart and solid game plan to make your goal a reality. The best way to achieve weight loss is not through the use of drugs and supplements. It is through discipline and dedication. Simply put, you need to overhaul your diet and get your body moving.
Step 1
Cut back on your intake of food to create a deficit. Reduce your intake by 500 to 1,000 calories a day. To help you track this, use an online resource like The Daily Plate.
Step 2
Eat healthy foods that are low in fat and empty calories. Skip the white bread, candy bars, processed meats, commercial baked goods, fast food and deep fried foods. Consume nothing but nutrient-dense foods instead, like fruits, vegetables, lean meats, fish, low-fat dairy, nuts, seeds, whole grains and beans.
Step 3
Prepare and eat a meal first thing in the morning. This gets your metabolism cranked up, and it can prevent you from snacking on something unhealthy later in the morning. Whole wheat toast with an egg white omelet is a meal example. If you are short on time, grab a whole grain bagel and eat it as you leave for work.
Step 4
Eat a meal every two to three hours after breakfast to keep your metabolism elevated. Consume meals that are balanced with complex carbs and protein. A handful of baby carrots and celery sticks with hummus dip is a quick meal example.
Step 5
Skip the liquid calories. Avoid soft drinks, slushies, fruit punch, lattes, sweetened teas and alcoholic beverages, due to their high sugar and calorie contents. Drink water instead as it cannot only spare you calories, but it can also keep you hydrated. Aim for eight to 10 cups a day.
Step 6
Lift weights to build muscle and raise your resting metabolic rate. Perform exercises that recruit as much muscle as possible like chest presses, lateral raises, back extensions, triceps push downs, bicep curls and squats. Aim for three to four sets of 10 to 12 reps. Work out three times a week on alternating days.
Step 7
Perform cardiovascular exercise to burn calories. Do anything that will cause you to sweat, such as running, elliptical training, stair climbing, jumping rope, cross country skiing, kick boxing and rowing. Aim for 45 to 60 minutes of cardio three times a week on the alternating days of your weight training. Increase your caloric expenditure by alternating between high and low intensities.
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