While there are many things you can do to shed pounds, losing weight too quickly, like any sudden change to your body, can be dangerous. While fad diets, diet pills, and fasting may indeed induce rapid weight loss, these methods can cause you to lose muscle and may also injure your heart and other organs fairly quickly. The best solution? Don t go for an overnight miracle. Instead, follow these steps to lose fat rapidly, healthily, and sustainably. Steps Determine your daily calorie intake. Losing weight is simply a matter of expending more calories, through exercise and your daily activities, than you take in. Exercise alone won t make you lose weight if you re still taking in more calories than you burn. What s more, a healthy diet is important for overall health, so it s a good idea to take a good look at what you eat.Write down all the things you eat on a typical day. Carry a small notebook with you and jot down every snack, every drink, and the contents of every meal. Don t forget to include the pats of butter or the spoonful of sugar in your coffee. It s best to do this for at least a couple days. Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the serving size on the container is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don t have calories listed on the container or for fast food meals. You don t have to be 100% accurate, but you do want a good estimate of the number of calories you re taking in. Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing--salad dressing is the number one source of fat in the average American woman s diet--soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you ll lose weight fast. Seek out alternatives to the unhealthy foods you ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural (some are made with strange chemicals) and tasty.Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants which is also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods. Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, french fries, or potato salad. You can eat healthier and lose weight by replacing these with vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they re weight-loss gold. Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit or fruit smoothies. Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you ll need for these meals, and--except for a few snacks, of course--don t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it s easier to stick to your shopping list if you shop when you aren t hungry. Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn t going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won t mindlessly eat a larger portion than you intended. Graze on healthy snacks. Just because you re getting healthy doesn t mean you can t snack. In fact, eating small meals and snacks throughout the day (grazing) has been shown to aid weight loss (compared to eating three large meals) by keeping metabolism steadier. Pick snacks that are low in calories and fat and high in fiber (dried apricots, nuts, rice cakes, fruits, baby carrots, baby tomatoes, and so on). Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition. Avoid starchy vegetables like potatoes, and try to eat vegetables plain, without fatty dressings or dips. Fruit also makes a good snack. Fruit contains more soluble fiber than vegetables, which slows your body s absorption of carbohydrates, thus releasing energy slower (preventing sugar highs) and keeping you full longer. Fruit juices are okay, but are not a replacement for the real thing. You need that fiber, and juices often have more calories than the equivalent serving of fruit--as many calories as soda! Be careful with dried fruits, because without the water, you tend to eat more, and fruits--when dried--are calorie-rich per ounce. Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss. Drink plenty of water. Adequate water is essential for health, and a great many people simply don t get enough. What s more, if you re chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you ll need. See the related wikiHow for more details on how much water you should be getting. Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, or aerobic machines or classes not only burn calories--they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running--typically burning even more calories--without health problems. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week. Pump some iron. Resistance training (weight training) can help both sexes stay lean by building muscle and raising metabolism. The fact is, hours and hours of aerobic exercise won t help most people lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. If you gain muscle, however, your body s resting metabolism (the amount of calories you burn when you re just sitting still) increases, because muscle requires a lot of calories to maintain. Studies have shown consistent weight training to raise the body s metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day! Resistance training, then, is the gift that keeps on giving. Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat. Be realistic. Don t expect a miracle. Healthy weight loss can be achieved fairly quickly, but you ll need to be patient. In addition, be sure to set realistic goals. Make sure that the weight you re trying to reach is a healthy weight for you, and understand that gaining pounds of muscle will help you lose fat and be trimmer without actually losing weight. Make adjustments. A successful weight loss strategy based on reducing calorie intake and increasing activity can be adjusted to maintain your desired weight once you reach it. Unlike dieting, this method is sustainable--it is a lifestyle change, not a binge-and-purge exercise. Slowly adjust your diet and exercise to include more weight training and calories, to where it s comfortable. If you do gain any weight back, you want that weight to be lean, toned muscle, not fat. In addition, weight training, no matter what your age, prevents muscle atrophy and can help stave off osteoporosis
There is no healthy way to do this.You can exercise alot, and eat healthy foods, but it will take time.
eat less, stop eating chocolate and stuff like that, exercice a lot.for example. If you live in flat, use the stairs. Small things like that + some real exercice.when you start exercising it s good if you exercise as long as you can. So you will lose weight from where you want. You just have to find the right exercises (for back and stomach).
the special K diet. works great. lost 25 pounds now im 128
Diets are okay and everything, but they can decrease your metabolism, causing your body to conserve fat. What you really need is some long, slow aerobic exercise. Go for at least 12-15 minutes or more per day of walking, jogging, running, cycling, or some other kind of exercise such as these, and don t stop doing this once you get rid of the weight you want to get rid of. Another thing to keep in mind is that weight really isn��t the problem; fat is the problem. Weight and fat are NOT the same thing. Muscle actually weighs almost 7 times as much as fat. So don��t pay too much attention to your weight; instead pay attention to how thin you look and how good you feel.
Eat a balanced diet and exercise..this is the safe way to lose the weight and keep it off and be healthy.
Crash diet may cut your fat in short periodof time but, it may be harmful for your health.Find some tips for losing weight and betterliving at http://improveyourlivingstyle.blogspot.c��
by fasting.
work out and eat right
put down the spoon. begin exercise
eat oatmeal fish chicken and lots of pepers and dark veg,s and don,t eat bread,white rice fast food . on pop drink 10 cups of water a day,
you should try isagenix. it is a great program for anyone at any age. it works just awesome. take a look at it on ----unbelieveable.isagenix.com ----- it helps you lose weight fast. and its very healthy. not unheathly at all. i just did it and i just lost weight also. by going to that website, you can buy it at wholesale price by signing up as an associate. i would recommend it for EVERYONE.. you can contact me through yahoo if you have any questions. i would be more than happy to help you with anything.
the south beach diet works great for getting weight off in just a few weeks plus it is the healthiest of all the low carb diets.
Well, there is no healthy quick fix. I suggest you do crunches. Jump rope maybe start karate. That will get you in shape!!! You should have started your weight loss earlier.
dont eat
