Safe Ways to Lose Weight Fast

The goal of most diets is to lose weight fast, but an effective rate of weight loss is only one or two pounds per week. The amount of weight that you lose is completely up to you if you are aware of the number of calories that you consume and burn with exercise. The safest diet will not go beyond two pounds in one week.

Calories

Many people on a weight loss program may want to lose a lot of weight quickly, but weight that is lost too fast is more likely to be regained after the diet is discontinued. A good weight loss program not only cuts enough calories to take the weight off, but also teaches good healthy eating habits that can be continued long after the diet has ended.
Do not choose a fad diet that restricts food and caloric intake to unsustainable levels. Some diet programs restrict calories to only 500 a day. This is not only unhealthy, but most people would not be able to sustain this diet for very long. The body responds to a very restrictive diet by slowing metabolism and preventing weight loss.
When planning your diet to lose weight, determine the amount of calories necessary to maintain your current weight. Then eliminate a couple of hundred calories from that amount to lose weight. You will need to cut or burn 3500 calories to lose a pound of weight. You can lose as little as a half a pound every week or you can lose two pounds every week. The number is up to you, but you should not go above two pounds in one week to lose weight in a safe manner.
Eating too little food depletes your energy and may cause you to overeat when you go off the diet plan.

Exercise

In addition to the calories that are cut from your meal plan, you can include exercise to burn some off. You should still limit yourself to two pounds lost per week. Exercise for thirty minutes a day at least five days a week. This burns off calories and helps to keep the body and muscles healthy.
Additional exercise allows you to add a few more calories to your diet.

Proper Nutrition

A safe method of weight loss includes all of the vitamins and minerals that your body requires to function properly. Protein is necessary for building tissue and muscle and carbohydrates are needed to provide energy. Fat is an essential part of your diet plan and must not be excluded completely. Choose good sources for these food types, such as poultry and fish for protein and fruits and vegetables for your complex carbohydrates. Avoid saturated fats and trans fats on your weight loss plan. Exchange your unhealthy fat for healthier olive oil and low fat dairy products.