How to Lose Weight Fast

There are many reasons why you might want to lose weight. If you have been significantly overweight or obese for a long time, then you might have concerns about what the extra weight could be doing to your health. Obesity increases your risk of many health problems, including diabetes, non-alcoholic fatty liver disease, gallbladder disease, and some types of cancer.^[1] If you have recently gained a bit of weight, then you might just want to lose some weight to fit back into your old jeans. Whatever your reason for wanting to lose weight, there are some important strategies that you should know about.

Exercising to Lose Weight

Make time for exercise. Exercising might actually make you gain a few pounds of muscle when you first start, but it's an essential component of any long-term, sustainable weight loss plan. Regardless of how busy you are, it is essential that you make time to exercise each day if you actually want to lose weight and keep it off. Even little things like walking instead of driving to the store can affect how quickly you lose weight.^[1]

• Before you begin, use a measuring tape to measure your waist, hips, and bust. If you are gaining weight but these measurements are going down, it means that you are gaining muscle and losing fat.
• Exercise while doing chores. Make as many trips upstairs as possible, walk the dog three times a day, and dust, sweep, and mop with vigor.
• Increase the amount of walking you do. Choose the stairs over the escalator and park as far from the store as you possibly can.
• Start a hobby that involves moving around a bit, even if it doesn't sound like "exercise." Gardening, building small projects, working on cars, or playing with animals are all great ways to burn calories.

Try out a circuit training program.

 If you are trying to lose weight quickly for a particular event and don’t care about keeping the weight off, you can try a condensed workout routine. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.

Be realistic about the type of exercise you can do when starting a new program.

If you are hoping to lose weight and keep it off, you will have to do more than a condensed fitness program. The best way to get into exercising is by picking exercises that you are actually going to do and, hopefully, enjoy. If you hate running, don’t make it your main form of exercise—you will need much more motivation each day than if you picked an exercise that you actually enjoy. Instead, try out different exercises until you find a few that you really love, like swimming, biking, or even Zumba.

• Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.

Take up cardio training. 

While a combination of cardio and resistance training are important for overall body health, cardiovascular training 

For best results, include both moderate and high intensity aerobic exercise.^[2]

is what will help you shed those pounds quickly. Weight and resistance training do not lead to immediate weight loss but can trigger your metabolism to use energy more efficiently.

• Muscle cells are more metabolically active than fat cells. This means that they burn more calories than fat cells, even while you are resting and sleeping.

Keep your exercise regimen interesting. 

Variety is the key to both promoting a healthier you and keeping you motivated. When you do the same exercise day in and day out, you put yourself at a higher risk of injuring yourself. You are also more likely to become bored, thus making it harder to find the motivation to keep exercising. While at the gym, switch between machines, join a fitness class, and add some resistance training into your schedule.^[3]

• Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy.
• Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism for a constant passive benefit. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly.

Making an Eating Plan

1. Count calories. Knowing how the minimum amount of calories your body needs to function correctly will help you make your own personalized healthy eating plan and lose weight in a way that's quick but sustainable. Your individual calorie needs will vary based on age, gender, height, and activity level. There are online calculators you can use to determine the amount of calories you should be consuming each day.The minimum number of calories you should eat a day is 1200. Do not go below this level without medical supervision.You can also figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.Develop a meal plan. Choose meals that have a healthy balance of vegetables, fruits, whole grains, good fats, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.The DASH diet, the TLC diet, the Mayo Clinic Diet, the Weight Watchers diet and Volumetrics all provide great meal plans to help you lose weight starting today. Run an internet search on any of the diets and meal plans to find out more.The more weight you have to lose, the quicker you will lose those first few pounds. That said, if you only have 10-20 pounds to lose, you will need to be patient and consistent with your workouts and diet over a longer period of time to see results.
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   Eat foods that suppress your appetite. Eating balanced meals will not only provide you with low-calorie nutrition, it will also help to suppress your appetite so you won't overeat and foil your plans to lose weight. There are certain foods that keep you feeling sated for hours. Try incorporating the following foods into your diet:

   

   • Grapefruit                                                                 
   • Oatmeal
   • Apples
   • Eggs
   • Ginger
   • Nuts
   • Leafy greens
   • Potatoes
   • Dark chocolate
   • Spicy foods
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   Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week. Writing down what you consume actually helps us to remain mindful of what we put into our bodies and acts as a motivator to stay healthy. If you can, write down the number of calories that go along with each meal or snack you eat.

   • Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
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   Identify your food triggers and plan accordingly. Food triggers are the activities we do that make us want to snack. For some people, it's sitting down to watch a movie at night; for others, it's studying late at night. If you know your food triggers, you can plan for them—fill your house with healthy snacks or have them on hand.

   • If you don’t purchase the unhealthy foods that you love to snack on, you will be less likely to sabotage your diet.
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   Watch your portion sizes. Incorporate appropriate portion sizes into your meal plan.

   Stronger flavors can help you control portion size. For example, dark chocolate or a dark beer are satisfying in small amounts, but difficult to consume rapidly.

   For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.

   • Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.
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   Don’t skip meals. Eating a healthy breakfast increases your resting metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a small snack or meal every two to four hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
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   Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options. If you can’t see them, you can’t be tempted by them.
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   Select smart substitutes for your favorite high calorie foods. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie processed foods and drinks for healthier alternatives can help you lose weight faster.

   • Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
   • Eat delicious fruit for dessert rather than a processed cookie or cake.
   • Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
   • Try substituting vinegar and lemon juice for your ranch or blue cheese dressing.
   • Cook with a tablespoon of olive oil instead of butter. It has the same number of calories, but it is a healthier type of fat.

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