How to Lose Weight Fast and keep it Off


Lose Weight Fast
Lose Weight Fast


It’s Possible to Lose Weight Fast if You Follow the Right Plan


We all know the “magic” formula we need to follow when we want to lose weight fast … it’s really quite simple – burn more calories than you take in.

Well, there’s really no magic in that at all, is there?  The best way to lose weight fast is to simply combine a healthy diet with an exercise program that incorporates both fat burning (aerobic) and strength training exercises.


Set Realistic Goals

Many people decide they need to lose 10 pounds, and they need to lose it by next week!  Is this realistic?  Can it be done? Or maybe more importantly, should it be done?  Once we realize that we need to lose weight, we typically want fast results.

The first thing we contemplate is how to lose weight fast.  We live in a results oriented society and we’re not accustomed to waiting for what we want.  While it is possible to lose a significant amount of weight in a week, you need to arm yourself with some basic weight loss tips and solid determination.


What You Eat Counts – A Lot!

The first step in a successful weight loss program is to change your eating habits.  You aren’t going to lose weight if you don’t reduce caloric intake.  And don’t fool yourself, that walk around the block did NOT burn off the donut you had for breakfast.

Do you know that an Entenmann’s iced buttermilk donut has 295 calories (17.1g fat of which 4.5g are saturated!)?  it would take the average woman over an hour of walking to burn off that one donut…and that’s not going to help with the saturated fat you consumed, but that’s another article.


What are the basics of a healthy weight loss diet?

There are many diet plans available, but the best way to lose weight is to find a plan that you can live with.  If you are looking for quick weight loss, there are diets that will show you how to lose a significant amount of weight in a week or two, and many of these diets can be extremely helpful in the short term.

There are also diets that will teach you how to lose belly fat and there is definitely some validity in knowing the proper foods that can promote fat loss.  But, you need to use caution and be sure to evaluate the prudence of any diet you plan to follow.  Is it realistic to think you’re going to spend an entire week eating nothing but grapefruit?  Here are a few healthy diet tips to keep in mind:


  • Eat a variety of low-calorie vegetables, and plenty of them.  These will help keep you feeling full.
  • Drink plenty of water.  Many people confuse thirst for hunger.
  • Remove all temptation.  Clear out all the ice cream, cookies, chips and unhealthy snacks.  If you don’t have them in the house, you won’t eat them.
  • Stay busy, boredom often leads to munching.
  • Eat only while sitting at the table and only from a plate.  No munching out of bags.
  • Don’t skip meals.  Eat three meals each day and include a healthy low-calorie snack.


It’s also helpful to weigh yourself first thing in the morning, this gives you the encouragement (or motivation), to stick with your weight loss plan.  Making a food journal is another method of accountability.  When you write down everything you eat, there’s no fooling yourself … you can see where you’re taking in too many calories.  Just be sure you accurately record every bite you take.


Get Moving

The next step to successfully taking off the weight is to begin to actively move your body.  No more sitting on the couch with the remote, you need to get up and get moving.  Being active will not only help you burn calories and lose weight, but it can help protect you from many diseases and ailments, including:


  • Diabetes
  • High blood pressure
  • Heart disease and stroke
  • Osteoporosis
  • Osteoarthritis


Being active will also help you feel better because it increases your energy while lowering stress.  It can be hard to make a lifestyle change, but it’ll be worth it in the end.


To get you moving and help you succeed here are some getting started tips:


  • Start slowly – your body will need time to adjust to your new activity.
  • Warm up – It’s important to warm up before you start any exercise.  Swing your arms, stretch, move around some and get your muscles warmed up and ready for work.
  • Cool down – when you’re finishing up your exercise session, start slowing down a little at a time.  Spend a few minutes at the end doing some stretching.
  • Set goals – Set both short-term goals and long-term goals.  Make your goals realistic and measurable.  Don’t say “I want to lose weight,” instead define it … “I want to lose 10 pounds”.
  • Track your progress – Keep a log or journal of your activity.  You may not notice your progress, but when you look at where you started, you’ll be able to see how far you’ve come.
  • Daily Activity – Find a way to fit daily activity in wherever and whenever you can.
  • Get Support – Family and friends can be a huge support in helping you get active.  Find someone who will not only cheer you on, but maybe even participate with you.  It’s great to have a walking buddy or someone to exercise with.
  • Enjoy yourself – The list of possible activities is endless.  Try a number of different activities and keep active while having fun.


Exercise or being active does not have to be boring or hard in order to be good for you.  Anything that requires you to get up and move, even if only for a few minutes a day, is a start to getting healthy and fit while losing weight.


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