Weight loss is something that is on most everyone's mind, and those who want to lose, want to lose fast. Crash diet fads come and go, such as the cabbage soup diet, the lemonade diet (also known as Master Cleanse) and the Hollywood diet, but most of the weight lost on these diets will be water weight. "You can safely lose three or more pounds a week at home with a healthy diet and lots of exercise," says weight loss counselor Katherine Tallmadge at WebMD.com.
Instructions
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- 1
Buy a food scale and measuring utensils to properly weigh and measure your food. Actual food portions are typically much smaller than we are used to seeing in restaurant portions. Measuring and weighing your food will help you monitor the exact amount you are putting in your body.
- 2
Remove all junk food from your home and office. If your pantry is stocked full of cookies, cakes and chips, and your desk has a candy drawer, eliminate them. Having these tempting foods on hand will do more harm than anything. Any food that is unopened and not expired can be donated to a local food pantry. Replace the junk with 100-calorie packets of almonds, fresh fruit, fresh vegetables, low-fat Greek yogurt, whole grains, and lean protein, such as deli ham and turkey slices.
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- 3
Plan weekly meals and snacks. By creating a weekly menu, you will have a set grocery list for food shopping and stocking your refrigerator and pantry with nutritious food. This will also eliminate the temptation to eat out, which can lead to sabotage. If your work schedule has you in the car a lot, prepare foods you can eat on the road. Items to add to your grocery list should include fresh vegetables and fruit; lean protein, such as fish, turkey and chicken; low-fat or nonfat dairy; egg whites; and whole wheat or multigrain bread. Read labels when shopping. Avoid foods with high carbs and minimal fiber and protein.
- 4
Write everything down that you eat and drink. Writing down what you consume is a great way to see what is actually going into your body. Seeing what you eat will also help you make better decisions when it comes to foods you should eat versus what you should not. There are many smartphone applications as well as websites to help with your food tracking.
- 5
Set a fitness schedule. In addition to eating well, you need to exercise quite often to get fast weight loss. To lose weight quickly, you will need to spend a lot of time working out, so plan accordingly. One pound is equal to 3,500 calories. To lose weight, you must consume fewer calories than you will burn. Medical experts do not recommend eating less than 1,200 calories a day.
- 6
Set up a support system. If you have friends, family members or co-workers who are also looking to lose weight, create a buddy system. Having a support person or group will help you be successful in your goal to lose weight. Share meal ideas and work out together.
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Tips & Warnings
Chew your food slowly. Your brain takes 20 minutes to realize your stomach is full. The slower you eat and enjoy your food, the less you will end up eating.
Cut up fresh vegetables to keep on hand for snacks.
Keep your gym clothes in your car and go to the gym either before work or right after.
Weigh yourself once a week, first thing in the morning.
Always talk with your doctor before starting any exercise plan.
Sometimes you won't see as much weight loss as you had hoped for, and this could be due to many factors. If the scale isn't budging check your salt intake.
Low fat doesn't necessarily mean healthy. Read labels on all foods.
References
Resources
- Photo Credit Jupiterimages/Brand X Pictures/Getty Images
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Instructions
- 1
Buy a food scale and measuring utensils to properly weigh and measure your food. Actual food portions are typically much smaller than we are used to seeing in restaurant portions. Measuring and weighing your food will help you monitor the exact amount you are putting in your body.
2Remove all junk food from your home and office. If your pantry is stocked full of cookies, cakes and chips, and your desk has a candy drawer, eliminate them. Having these tempting foods on hand will do more harm than anything. Any food that is unopened and not expired can be donated to a local food pantry. Replace the junk with 100-calorie packets of almonds, fresh fruit, fresh vegetables, low-fat Greek yogurt, whole grains, and lean protein, such as deli ham and turkey slices.
3Plan weekly meals and snacks. By creating a weekly menu, you will have a set grocery list for food shopping and stocking your refrigerator and pantry with nutritious food. This will also eliminate the temptation to eat out, which can lead to sabotage. If your work schedule has you in the car a lot, prepare foods you can eat on the road. Items to add to your grocery list should include fresh vegetables and fruit; lean protein, such as fish, turkey and chicken; low-fat or nonfat dairy; egg whites; and whole wheat or multigrain bread. Read labels when shopping. Avoid foods with high carbs and minimal fiber and protein.
4Write everything down that you eat and drink. Writing down what you consume is a great way to see what is actually going into your body. Seeing what you eat will also help you make better decisions when it comes to foods you should eat versus what you should not. There are many smartphone applications as well as websites to help with your food tracking.
5Set a fitness schedule. In addition to eating well, you need to exercise quite often to get fast weight loss. To lose weight quickly, you will need to spend a lot of time working out, so plan accordingly. One pound is equal to 3,500 calories. To lose weight, you must consume fewer calories than you will burn. Medical experts do not recommend eating less than 1,200 calories a day.
6Set up a support system. If you have friends, family members or co-workers who are also looking to lose weight, create a buddy system. Having a support person or group will help you be successful in your goal to lose weight. Share meal ideas and work out together.
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