It’s never too late to make a positive change and get the body you’ve always wanted. Losing 50 pounds in two months can be extremely dangerous, but that doesn’t mean you can’t accomplish this weight loss goal in a period of just a few months. This article will teach you how to safely lose weight fast by changing your lifestyle, and most importantly, your attitude, toward your body and toward food. Read on to learn how.
Forget diet and exercise—the hardest part of losing weight is actually making the decision to do it. You’ve probably told yourself you’re going to lose weight in the past but never followed through; that’s because you didn’t really mean it. Vowing to make a change means being willing to give up what you want now (unhealthy foods) for something even better (the body you’ve always wanted). Once you have made an honest promise to yourself to make a change, the weight will take care of itself.
Weigh yourself. If you don’t already know how much you weigh, then step on the scale and find out. It’s important to know how much you weighed at the start of your journey so that you can better track your progress.
- Use a digital scale for the most accurate results.
- It’s best to weigh yourself in the morning before you have eaten anything, and with little or no clothing on.
- You may also find it helpful to take measurements so that you can track inches lost, especially if you plan on gaining muscle (remember that muscle weighs more than fat). Use a tape measure to measure the circumference of your arms, legs, chest, waist, and/or hips. Where you measure is up to you, and will depend on your specific weight loss goals and problem areas.
Reduce your caloric intake. When it comes to losing weight, diet is the most important factor. The less food you eat, the more weight you will lose; it’s as simple as that. It’s important that you’re eating enough to sustain yourself, though. Starving yourself will only lead you to have more cravings, binge eat, and eventually fall back into old habits.
- Many medical experts believe that most adults, regardless of their current weight, will lose weight if they eat about 1,200 calories per day. It may take some trial and error to find your magic number, so be sure to pay attention to how much you’re eating in relation to the number on the scale so that you can make the necessary adjustments.
- Start keeping track of the calories in everything you eat, including the things you would normally overlook like salad dressings, cooking sauces, cooking oils, and beverages. Read the nutrition labels on everything you buy and measure out your portion sizes. You can also use online nutritional references like Calorie King and My Fitness Pal to find the calorie content of vegetables, fruit, meat, and other foods that aren’t labeled.
Exercise 4-5 days per week. Cardiovascular exercises that increase your heart rate can help burn calories and temporarily speed up your metabolism in the several hours following exercise so that you lose weight more quickly. Keep in mind, though, that exercise alone will not make you lose weight. You absolutely must change your eating habits in order to lose weight.
- Aerobic exercises like jogging, biking, walking, swimming, dancing, and kickboxing are all great for burning calories while improving your overall health. If you are new to exercising, then start off slow and ease yourself into a regular workout routine. It’s important to find an exercise that you genuinely enjoy so that you will actually do it every day.
- Aim to get at least 20 minutes of aerobic exercise 5 days a week. If you don’t have time to exercise every day, then find ways to incorporate more movement into your daily routine by making simple changes like taking the stairs rather than the elevator.
- Building muscle through resistance training can also help you lose weight. The more muscle mass you have, the more calories your body burns, even at rest. Keep in mind that muscle weighs more than fat, though, so you may want to hold off on resistance training until you have already lost some weight.
Drink eight glasses of water each day. Staying properly hydrated is crucial to maintaining your overall health, but it has also been proven to aid in weight loss. This is perhaps due to the fact that water helps keep your stomach full in between meals and prevent mindless snacking.
Keep a diet journal. Studies have found that people who keep track of what they eat by writing it down lose more weight, and keep it off, than those who don’t. That’s because writing down what you eat holds you more accountable to the decisions you make and helps you notice patterns in your diet so that you can determine what works and what doesn’t.
- Be sure to include the calories in everything you consume. That includes the calories in beverages, oils, dressings, sauces, spices, and garnishes.
- Drinking water before a meal has been shown to aid in weight loss by reducing the number of calories consumed during the meal. Try drinking one or two glasses of water 20 minutes before each meal to feel fuller faster.
- If you don’t like the “taste” of plain water (even though there’s no taste) then infuse your water with lemon juice, lime juice, fruit, or mint leaves to add some flavor.
Allow yourself a cheat day. No matter how committed you are to dieting, it’s inevitable to have a slip-up every now and then. For many people, social events like birthday parties or picnics make it difficult to eat healthily–remind yourself that it’s okay to indulge every once in a while. Giving up your social life for a diet will make you feel miserable and you’ll be tempted to quit before reaching your goals.
Cook your meals at home. Even with the best intentions, eating out can ruin your diet quickly. Cooking meals at home makes it easier to choose healthy options and control your serving sizes. Plus, you’ll be saving lots of money by eating at home!
- When you do eat out, you can cut down on calories by asking for sauces and dressings on the side.
- Use cooking sprays rather than olive oil or butter when cooking at home. If you do use olive oil to cook, be sure to measure out how much you are using as one tablespoon contains more than 100 calories.
- Pack a healthy lunch and bring it with you to work or school, and be sure to include healthy snacks like carrots, celery, and apples to keep you satisfied in between meals.