We all look good when we are slim and fit. Whether we are dressed up for office, slipped into a casual shirt and jeans for a meeting people we haven’t seen in a long time, or clad in a skimpy bikini by the beach, a lean and shapely body adds attractiveness to our appearance.
Although diet pills, fad diets, and fasting can cause you to lose weight rapidly, these methods can be dangerous. They can cause you to lose muscle, and injure your heart, as well as your other organs. The rapid weight loss also takes a toll on one’s overall health and appearance.
Instead of relying on an overnight miracle, engage in a weight loss plan that allows you to lose weight gradually and sustainably. Below are some basic steps to help you lose weight quickly, healthily, and for good.
Steps to Lose Weight Fast
- Join a weight loss program
- Choose a weight loss program that promotes healthy weight-loss behaviors that you could keep up even after achieving your desired weight.
- A healthy weight loss program should include:
- Eating plans that reduce calories but do not rule out any food groups;
- Instructions for physical activities or exercise;
- Tips on healthy behavior changes;
- A slow and steady weight loss target of no more than 3 pounds per week; and
- A plan to help you keep the weight off after losing it.
- Make an estimate of your daily calorie intake. Write down all the things that you eat in a typical day in a small notebook. If possible, record the amount of calories of every food that you eat. Do this for a week.
- Go over your record and identify the food that you need to reduce. Cut down on food with saturated fats and high sugar content. They contain high calories and cutting down on their intake can help you lose weight easier.
- Seek out healthy alternatives to the high-calorie foods that you’ve identified. For instance, you can replace your latte with black coffee, use mayonnaise instead of mustard, and drink fruit juice instead of soda. Low-calorie and low-fat options are also available.
Choose lean meats. Examples of these are chicken and fish like salmon, tuna, and sardines.
Replace side dishes that have high-calorie contents with fresh vegetables and salads.
Replace bacon and eggs with oatmeal, yogurt, high-fiber and low-sugar cereals, or fresh fruits.
Eat healthy snacks, like dried fruits rich in fiber, nuts, rice cakes, and vegetables.
- Plan your meals and stick to your weekly menu.
- Watch the sizes of your portions. Always put a small portion of your chips, dried fruits, or nuts in a small container, then keep the bag.
- Increase your fiber intake.
- Drink plenty of water. Chronic dehydration can cause you to retain water in unflattering places.
- Set specific but realistic and attainable goals for yourself, such as a 5-mile daily walk.
- Engage in high-level to moderate-level aerobic activities. These include running, brisk walking, cycling, swimming, or using aerobic machines. Aerobic exercise should last for 30 to 40 minutes for at least 3 to 4 days each week.
- Build muscles through weight training. Gaining muscles increases your resting metabolism because they require more calories to maintain. Weight training consequently raises the body’s metabolism by 15%.