How to Lose Weight Fast and Healthfully

The formula for weight loss is burning more calories than you consume. Greatly reducing your daily calorie intake to 1,200 or fewer calories will cause quick weight loss but drastic diets aren't sustainable over a long time and they usually cause dieters to gain the weight back soon after they lose it. The most effective and healthy diets drop pounds quickly but steadily. The Harvard School of Public Health recommends losing 1 pound a week for healthy weight loss, but initial results may be slightly higher when you begin to exercise and cut calories.

Instructions

1

Consult a doctor or dietitian to determine if your weight is unhealthy. If a medical professional concludes that you can lose weight healthily, establish weight goals for physical appearance and health.

2

Commit to a permanent lifestyle change before altering your diet and exercise habits. Temporary diets aren't as effective as permanent ones.

3

Limit your intake of soda and juice, making them an occasional treat instead of a regular choice. Drink water or low-fat milk instead.

4

Reduce the portions of your meals and eat more slowly. Your brain needs 20 minutes to determine if you're full.

5

Carry leftovers home from restaurants instead of cleaning your plate. Typical restaurant dishes contain two or three servings of food.

6

Stock your kitchen with healthy snacks like fruit, pretzels and peanut butter. You're less likely to indulge if you need to make your treats.

7

Add exercise to your daily routine after implementing diet changes. If 60 minutes a day of activity is unrealistic, design a less time-consuming regimen; exercise for 10 minutes a day, three times a week instead. Increase your daily physical activity gradually.

8

Consume seven calories per pound of body weight for swift weight loss, if your physician approves. Never drop your caloric intake below 1,050 per day. Increase your calorie intake if you cannot maintain a very low calorie diet; perseverance is more important than speed.