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How to Lose Weight Fast: Burn More Calories Than You Consume

Whitney | August 16th, 2012

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Most dieters want to know how to reach their weight loss goals as quickly as possible, without having to resort to fad or crash diets, or dangerous “detox” programs. For most people, the best weight loss program is a safe and sustainable combination of diet and exercise.

Best weight loss program: The truth about calories

The fundamental principle behind rapid weight loss is to burn more calories than you consume every day. But how many calories are we talking about? Doctors generally advise that dieters who consume around 1,050 to 1,200 calories and exercise one hour each day could lose approximately three pounds each week.

While this may sound like a lot of calories to cut back on, finding small ways to cut 100 calories or so throughout the day isn’t all that difficult, and the total adds up quickly. For example, switching one soda for a glass of water may cut up to 150 calories. Replacing whole milk with skim milk can also bring you that much closer to your goal of cutting out 500 calories per day from what you would normally consume. If you combine your calorie cutting with increased calorie burning through daily exercise, you will start to lose weight fast without completely changing your diet or lifestyle.

How to lose weight fast: best diet tips

The first step for people who lose weight successfully is the creation of a nutritious, low-calorie diet plan that limits your caloric intake without sacrificing taste, nutrition, or satiety. Filling up on fruits and vegetables is a good start, since most of these selections pack a powerful nutritional punch with few calories. Other good options include whole grains (the body can process these carbs more efficiently), low-fat dairy, and lean meats.

Portion control is also recommended by physicians whose patients come to them wanting to know the easiest ways to lose weight. By using smaller plates and eating meals only while sitting down at the table, you can cut out between meal snacking and overeating. Get out of the habit for going back for seconds, and avoid grazing at the kitchen counter – both of these activities can quickly increase calories.

Rapid weight loss through exercise

Another important component in the quest for fast weight loss is daily exercise. Everyday Health recommends at least 150 minutes of exercise each week if you are serious about shedding pounds – more if you want to lose weight even faster. Any type of aerobic exercise will do, such as walking, jogging, swimming, or bicycling. Adding two or three sessions of weight training will also increase muscle mass to transform your body into a lean, calorie-burning machine.

Many medical experts believe that the best weight loss program incorporates the elements above within a physician-guided plan customized to a patient’s unique needs. The Center for Medical Weight Loss teaches clients how to lose weight effectively through diet, exercise, and personalized counseling. The results are scientifically proven: A study in the American Journal of Medicine showed that the average patient in the program lost 11.1% of their total body weight in 12 weeks. That’s an average of 28 pounds lost in 12 weeks for people who start out weighing 250 pounds. And if you’re heavier, you can expect to lose even more weight.

If you are interested in working toward your weight loss goals as part of a scientifically proven, physician supervised program, enter your zip code in the search box to find out if one of The Center for Medical Weight Loss’ 450 nationwide locations is near you. Special offers are available for first-time visitors at select centers.