How to lose weight fast

How to Lose Weight Fast
Tired of carrying around
those extra pounds? The
best way to lose weight and
keep it off is to create a low-
calorie eating plan that you
can stick to for a long time.
If you just want to drop a
few pounds fast, there are
plenty of techniques and
tips you can adopt to help
you reach your short-term
goals, too
View full tips free here

Method 1 of 5: Rapid Weight Loss Diets
1) Do a juice cleanse. This method is also known
as the Hollywood diet. There are many
different kinds of juice cleanses out there.
However, the main concept is to only
consume juices made from raw fruits and
vegetables.
*Most juice cleanses last for
one to three days, though some will go
up to seven days at a time. You can
either buy a cleansing package from a
health store or company online, or you
can buy your own juicer.
*Be sure you incorporate
plenty of vegetables into your juicing
routine. Fruit juice contains a lot of
sugar, and drinking a lot of it will cause
you to gain weight instead of losing it.

2) Consider the Master Cleanse. The master
cleanse is a liquid-only diet that consists of a
“lemonade” (lemon, cayenne pepper powder,
maple syrup, and water), a salt-water drink, and
herbal laxatives. The diet lasts for 16 days—three
days of easing into the diet by only eating raw
fruits and veggies, 10 days of the liquid only diet,
and three more days easing back into solid foods.
*Be aware that this diet should only be
done for very short-term weight loss and is
supposed to function as a detoxifying cleanse
rather than a strict weight-loss routine.

3) Try the water diet. This diet involves drinking a
daily total of about 64 fluid ounces (8 cups) of
cold water, at regular intervals throughout the
day. Drink a glass of water before each meal to
suppress your appetite. Doing this will help you
get into the habit of limiting the portions of food
you consume during each meal. By drinking water,
you will feel full before a meal, thus helping you
consume less calories.
*Keep in mind that this is not
a water only diet. Water-only diets can
actually be quite dangerous if done for
too long a period of time. Your body
needs nutrients to stay healthy and
maintain a strong metabolism.

4) Try the cabbage soup diet. This diet claims it
can help you lose up to 10 pounds in one week.
The diet lasts for seven days with each day’s
eating regimen changing from one day to the
next. Each day, dieters eat cabbage soup, along
with a limited selection of fruits, vegetables, or a
lean meat.
*The soup is made up of green
onions, celery, tomatoes, mushrooms,
carrots, one head of cabbage, and some
low-sodium bouillon. Dieters also have
the option to add a can of V8 juice or
some spice-only soup mix.

5) Try the fasting diet. The idea behind this diet is
that our bodies were built to go through both
times of feasting and times of famine--as such, we
should occasionally recreate the ‘famine’ part.
This diet requires that for two days each week,
you should only eat 500 (if you’re a woman) or
600 (if you’re a man) calories. On those fasting
days, dieters should stick to eating only
vegetables, seeds, legumes, and some fruit.
*This diet requires that you
continue your exercise regimen on
fasting days as well as on regular days.
*Ease into it by fasting for 1/2
day and seeing how you feel before you
commit to longer-term fasting.

6) Consider the HCG diet. This is a highly
controversial diet that combines injections or
supplements of HCG (human chorionic
gonadotropin) with a severely restricted calorie
intake.The calorie restriction alone (only 500 to
800 calories per day) is enough to promote weight
loss in most people; it is significantly under the
recommended daily calorie allowance, even for
people attempting to lose weight.
*Many studies have been done on the
value of HCG, with the results being
shaky at best. While some people swear
that they lost 25 pounds during the HCG
diet, many scientists say there is
absolutely no value in injecting yourself
with HCG and that it can in fact be
dangerous to do so.

Method 2 of 5: Other Proven Diets
1) Do the Mediterranean diet. While no diet out there has been proven to work, the
Mediterranean diet may come closest. It's based on the traditional ingredients and
cooking styles of people living near the Mediterranean sea. Research has shown that
people adhering to this diet have reduced risk of heart disease - plus it helps you shed
pounds and look lean and trim. Focus on eating the following foods (and eliminate
bread, dairy and processed foods):
+Fish
+Olive oil
+Vegetables
+Fruit
+Beans and other legumes
+Spices
+Nuts
+Red wine

2) Try the paleo diet. Back when cavepeople still ruled the earth, they didn't have time
to bake cupcakes or fry potato chips. The paleo diet (short for paleolithic) seeks to
recreate the same diet that our early ancestors ate, claiming that our systems are not
built for modern ingredients and cooking styles. You eat meat, vegetables, fruit, and
other foods that would have been available back then, and avoid anything paleo people
would't have had. click here for further in-depth information about the paleo diet.
+No artificial sweeteners or grains are allowed.
+Some people incorporate intermittent fasting into the paleo diet as well to speed up
weight loss.
3) Do the Whole30 diet. The idea behind this diet is to eliminate all processed foods
from your diet for 30 days to cleanse your system of artificial ingredients and other
processed items that are hard on your digestive system. After 30 days, you'll notice a
reduced waistline and higher energy levels.
+Avoid grains, dairy, sugars, legumes, alcohol and all processed foods.
+Eat meat, vegetables, some fruits, and drink plenty of water.

4) Do the raw food diet. If you dislike meat and are tired of cooking, this one's for you.
The raw food diet consists entirely of foods that have not been cooked. You lose weight
by consuming loads of fresh vegetables and fruits. Coconut milk, nuts, seeds and other
uncooked foods are also allowed on the raw food diet.
+Dietitians don't recommend staying on the diet for long periods of time, because
eliminating entire food groups can leave you without essential nutrients.

Method 3 of 5: 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.
+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.

2) 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

3) 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.

4) 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.

5) Watch your portion sizes. Incorporate
appropriate portion sizes into your meal plan.
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.
+Strongly flavored versions of
the snacks you love (but don't love you)
can take longer to eat and solve cravings
more efficiently. A small bar of dark
chocolate is initially tasty, takes a while
to melt, and doesn't leave you wanting
more, while basic milk chocolate would
be yummy by the bag.
+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.

6) Don’t skip meals. Eating a healthy breakfast
increases your rest 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.
7) 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.

8) 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.

9) Stop drinking sugary liquids. Sip on water, tea,
black coffee or seltzer instead of soft drinks,
juice energy drinks, flavored coffees, and
martinis. Cutting calories with substitutions
can be a lot easier than you might think. For
example, a tall latte in the morning may pack
500 calories. Since a pound of body fat (lost or
gained) is roughly equivalent to 3,500 calories,
replacing that rich beverage with black coffee
can help you lose a pound per week.
+Drinking water instead of
soda, coffee, alcohol, juice, or milk may
help you cut hundreds of calories per
day. Increasing your water intake can
also help your body efficiently use
nutrients, keep you energized, get the
most benefit from your exercise routine,
Method 4 of 5: Doing Weight Loss
Treatments and feel full longer.

Method 4 of 5: Doing Weight Loss Treatments
1) Go to a sauna. Saunas may result in a loss of a
pint of sweat in just a quarter of an hour.
Again, this, like most very-quick-fix treatments
that cause various kinds of excretion, is just a
way to drop water weight, making you slim
down for a day or so. This is not a permanent
weight loss method.
+ If you are losing weight for a
wrestling or similar weigh-in (a
widespread unhealthy practice), go do
that before you rehydrate.
+Keep in mind that time in
saunas must be limited, preferably to no
more than one 15- to 20-minute session
per day.
+People with blood pressure
or heart problems should not use
saunas, nor should young children.

2) Ask about a mineral body wrap. Some mineral
wraps claim to help you slim down by literally
making you “lose” inches off of your waist, thighs,
and arms. The process involves a mineral-based
cleanse that is supposed to detoxify your body,
helping you shed weight, reduce cellulite (fat near
the surface of your skin), and tone and firm your
skin almost instantly.

3) Consider other kinds of wraps. While the
mineral body wrap is the most common, there are
other kinds of wraps that claim to shed inches
from your waistline. Again, these are not
permanent weight loss options but they could
help you slim down for that special day.
+Get a lipase body wrap.
Lipase body wraps are another quick-
slim beauty treatment that follow a two-
step phase. First, an enzyme wrap is
applied to rid your body of fat tissue
near the surface of the skin. A second
mineral wrap is then applied, designed
to tighten and smooth your skin.
+Get a European body wrap.
European body wraps are another
potential option for spa services aimed
at dropping inches off of trouble spots.

4) Get a colonic. Some spas offer colonic irrigation
treatments, which involve physically flushing your
colon with large amounts of water to remove fecal
accumulation. This process may help some people
who suffer from bloating, gas, and constipation
and claims to spur weight loss in some individuals.
However, some professionals state that colonics
can be harmful if done incorrectly or purely for
the sake of weight loss. Consult with a doctor
before you consider getting a colonic.
5) Consider liposuction. Liposuction is a surgical
option for fast, targeted weight loss, generally
only recommended for people with one or two
specific areas of highly fatty tissue but otherwise
relatively healthy body weight. Because it is a
surgical procedure, it carries significant health
risks and should only be performed by a licensed
professional.

Method 5 of 5: Exercising to Lose Weight
1) 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.
+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."

2) 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.
3) 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.

4) Take up cardio training. While a combination of
cardio and resistance training are important for
overall body health, cardiovascular training is
what will help you shed those pounds quickly. In
particular, doing aerobic base-building workouts--
workouts that vary between moderate and high
intensity--are the best form of cardio training.
+Fat-burning cardio routines
can help you lose fat quickly, while
weight and resistance training can
trigger your metabolism to use energy
more efficiently.

5) 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
+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.

6) Choose workouts that require your entire body
to exert an effort. This way, you work every
muscle group and burn calories with more
muscles at one time, like multi-tasking with your
exercise. For instance, combine a form of
resistance training (try raising small dumbbells
overhead as you work) with your arms while you
jog or cycle with your legs.
+Rest at least 24 to 48 hours
between strength training sessions on
the same muscle group (for instance,
work out your biceps and abs on
alternating days), and take one to two
days off from exercising each week.

7) Get enough rest. Being properly rested will help
you maintain sufficient energy throughout the
day, making you less likely to overeat and less
prone to injury during physical activity. Sleep
deficiency has actually been linked to an inability
to lose fat, so getting enough sleep can really help
you on your path to losing weight.
THE END

How to lose weight fast

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How to lose weight fast