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Fast Weight Loss Tips

For some people fast weight loss is a goal. Some people want to lose weight quickly because they have a party to attend and a gorgeous, one-size-smaller dress to fit into. Some want a rapid weight loss strategy because they doubt they can stick to a long-term weight loss plan. Some want a quick weight loss fix simply because they want to start seeing results now, not next month or the month after that.

Whatever your reason, you want to know how to lose weight fast and you want to know the fastest way to lose weight. You’re in luck because this article will tell you how to lose weight quickly and effectively.

Before we get to the actual fast weight loss tips, however, you need to understand why there are no shortcuts to weight loss. There are no magic weight loss pills and no miracle weight loss diet plans.

If you use up only 1,500 calories a day yet take in 2,000 calories, you have a daily surplus of 500 calories. Your body stores such unused calories as fat. The more surplus calories you have everyday, the more calories get stored as fat. If you keep this up, there’s no other possible outcome: you will have to gain weight.

On the other hand, if you take in 2,000 calories but use up 2,500 calories every day, you will have a calorie deficit of 500 calories. To make up for this deficit, your body will use stored fats as a source of energy. If you keep this up, there’s no other possible outcome: you will lose weight.

To lose weight, you just have to burn more calories than you take in. Yes, indeed, you can lose weight quickly. However, you can’t do it without commitment, discipline and a lot of hard work.

There's also another alternative. If you burn 2,000 calories a day and only consume 1,500 you will also have a deficit. That means a daily weight loss. This is where diets come in. But here we're talking about fast weight loss.

For fast weight loss, you need to burn more calories than you take in -and you must do this every day. The following sections will tell you what you need to do to lose weight quickly.

Rapid Weight Loss Plan

Forgo, replace, reduce and count: these are the things you must remember to do for fast weight loss.

• Forgo those high-calorie foods and beverages you can easily do without. Forgo your soda for the day and you will save on calories. If you are used to having dessert for lunch and dinner, go without one or both of them. If you are used to having a drink at dinner, try forgoing that as well.

Going without your calorific indulgences is the surest way you can lose weight fast. Go without that midnight ice cream snack and a slice of that double-layered chocolate cake. You’ll be amazed at the difference that will make. Taking in 500 calories less than you use up in a day should help you lose around 1 pound per week.

• Replace high-calorie foods with low-calorie alternatives.

Substitute food you can’t forgo. Instead of sugared iced tea, drink fresh fruit juices or water. Snack on fruits instead of potato chips. Replace your regular milk with skimmed or low-fat milk. You won’t lose weight as fast, but you are much more likely to keep your motivation up.

• Reduce your portions.

Eat less of your calorific indulgences. That’s a sure way to reduce your calorie intake. If you’re used to eating one slice of pizza, eat only half a slice and you’ll take in only half as many calories. Of course, you will lose weight faster by having no pizza at all for the entire duration of your fast weight loss diet plan.

• Count those calories.

While you’re on a diet, count the number of calories in your food and drinks. Check the food label for calorie information. There are also calorie counters that you can use online. By counting calories, you can compute how many calories you’re taking in and how many calories you’ll need to work off to lose weight.

Fast weight loss means making every calorie count. This is the reason why you should eat fruits and vegetables rather than fatty foods and sweets. Fruits and vegetables are filling, but they have a lot fewer calories than a slice of cake or a scoop of ice cream. With a lean diet, you won’t starve yourself but you will reduce your calorie intake.

Lose Weight Quickly With Exercise

For fast weight loss, you need to burn more calories than you usually do. Thus, you need at least 30 minutes of physical activity every day.

One of the best ways to lose weight fast is to do some moderate to strenuous exercises for at least 50 minutes for 5 days a week. Note that if you have a heart condition or any other health problem, you need your doctor’s approval to do this.

Include both aerobic and anaerobic exercises (e.g. strength training) in your weight loss exercise plan. Aerobic exercises (e.g. running) will increase the amount of fats your muscles can use. Strength training exercises (e.g. push ups) will not only help you burn calories, it will also increase your muscle mass. This will help you to keep the pounds off when you get off your fast weight loss diet.

The previous article is on using a Low Carb Diet.

Other wiki resources:  weight loss diets; protein and weight loss; being overweight; water retention