To lose any amount of weight, make dietary changes that minimize starches, added sugars and animal fat that has been derived from both meat and diary products and exercise for at least an hour a day, as stated by WebMD. To lose 1 pound, an individual would need to burn 3,500 calories. It is impossible to lose only fat, as losing weight will involve losing a combination of fat, water and lean tissue.
Dietary changes to make
Take in at least 1,050 to 1,200 calories in a day. Anything less could become dangerous. For rapid weight loss, consider the following:
- Focus on eating fruits, vegetables, egg whites, soy products, fish, shellfish, skinless poultry, 95 percent lean meat and nonfat dairy foods
- Drink plenty of water and stay hydrated throughout the entire day
- Avoid junk food and other types of snacks that are high in calories, sodium and sugar
- Limit portion sizes by using a calorie counter and eating from plates rather than packages
- Avoid skipping meals, so that the body is always full of energy
- Keep a food journal to keep track of the calories consumed on a daily basis
Exercise routines to follow
Moderate exercise every day will help individuals lose weight in no time. Prepare to do a lot of cardio and strength or weight training. While cardio burns the most calories, strength training helps to build muscles to maintain the weight loss. Interval training has also been known to be quite effective.