Step by Step Guide to Quick Weight Loss

Quick weight loss is what everyone wants, but it can be a daunting task. Without a plan of attack, you may end up starving yourself without getting the results you want. Follow these steps to reach your goal.

Set a Realistic Goal

Determine how much weight you want to lose and your deadline. Do you want to lose enough weight to fit into those tight jeans by the weekend? Do you want to be two sizes smaller for that wedding next month? Be specific so you know what you are aiming for.
You should be realistic, too, as, for instance, it is not wise to expect to lose 20 pounds in two weeks. Losing more than 2 pounds per week may start a cycle of yo-yo dieting, in which weight loss is followed by an even greater weight gain. More importantly, losing a large amount of weight in such a short amount of time may be too much for your body to handle, resulting in health problems.
For last-minute goals, don't plan on losing more than 5 pounds in the first week.

Change Your Habits

Those extra pounds did not appear overnight, so study your habits to determine how you gained weight. If you find that you visit the vending machine every day at 3 p.m., go for a brisk walk instead. If you sit in front of the television with a bowl of ice cream every evening, try knitting or doing a crossword puzzle to keep your hands busy. If you always clean off your kids' plates, save the leftovers for another time or dump them in the garbage.

Plan Your Meals

Take a few minutes to plan what you will eat each day, concentrating on the four basics: lean protein, whole grains, vegetables and fruit. Eliminate added sugar, salt and fat as much as possible, and avoid all between-meal snacks for the fastest weight loss. If you have to eat something, opt for fruit or vegetables (without dip).

Exercise

Exercise for at least 30 minutes every day to promote good health. Try three brisk 10-minute walks to get started. If you already have a regular exercise routine, make it longer and/or increase its intensity. If you work out to a half-hour exercise video daily, do two of them or choose a harder workout. Schedule exercise into your daily routine.

Don't Allow Excuses

If the weather takes a turn for the worse right before your daily walk, go anyway. If a last-minute lunch meeting is called, order a salad instead of going for the pizza. If that latte seems to be calling you, stay strong and sip your water or black coffee instead.

Warnings

Various diet pills cause side effects, such as rapid heart beat, irritability and insomnia. Avoid them.
Diabetics and those with other chronic health problems should consult a physician or nutritionist before starting any weight-loss program to avoid complications.