Fast, Efficient Weight Loss Tips

Fast weight loss is what everyone strives for, but you should also make it a goal to lose weight safely. The Weight Control Information Network says the fastest weight loss that's considered safe is two pounds a week. That means creating a daily deficit of 1,000 calories because there are 3,500 calories in a pound, according to The Ohio State University Extension Program.

Your Resting Metabolic Rate

Determining your resting metabolic rate is the most important part of meeting your weight-loss goals. Your resting metabolic rate is the number of calories that you burn in a day without exercising, according to the website NetWellness. To determine your resting metabolic rate, use the Mayo Clinic's calculator. Alternatively, you can get a more accurate reading by scheduling a MedGem test at a fitness center.
MedGem tests cost approximately $30, measure oxygen consumption and are available at many fitness centers. If your resting metabolic rate is 2,200, then eating 2,200 calories would maintain your weight. You would consume 1,200 to 1,700 calories daily to lose one to two pounds.

Exercise Daily

You can lose weight by dieting alone, but the fastest and most efficient way is by exercising daily. Intense exercise will help you lose weight even faster. Exercises that elevate the heart rate decrease body fat and increase lean muscle mass, according to the Journal of Nutrition.

Stay Hydrated

Staying hydrated can support weight loss in two ways, according to the Ohio State University Extension. First, it can help keep you feeling full. It can also increase your resting metabolic rate. The Mayo Clinic says the average adult needs to drink 1.5 liters of water per day.

Keep a Calorie Journal

Keeping a calorie journal is one way you can make sure that you avoid overeating. Jot down what you are eating, along with the calories that the food contains. As you go through the day, keep track of the calories.