According to WebMD, losing weight quickly requires a combination of calorie reduction and increased exercise. Many people can lose about 3 to 5 pounds per week by eating 1,050 to 1,200 calories per day and exercising for one hour per day.
- Minimize starches, added sugar and animal fat
Eat plenty of fruits, vegetables, egg whites, soy products, fish, shellfish, and nonfat dairy foods. Eat only meats that are low in fat, such as 95 percent lean beef and skinless poultry breasts. Drink lots of water to feel full.
- Limit salt
Reducing salt and cutting starches helps to eliminate retained fluids and can result in an initial weight loss of up to 5 pounds. Read food labels and check the sodium content before you buy any canned or processed foods, which are often high in salt.
- Avoid food triggers
Remove tempting snacks like cookies, chips and ice cream from your home, and stock the kitchen with healthy foods. Stay busy; many people eat because they are bored. If you are an emotional eater, write down the events that cause you to overeat, and avoid them when you can.
- Keep a food journal
Write down every morsel of food that you eat. This is a good way to be accountable to yourself and a very effective weight-loss tool.
- Exercise every day
To lose weight and keep it off, you need to burn about 2,800 calories per week, or 400 calories per day, in planned exercise. Jog, walk briskly, do step-aerobics, swim or cycle for about 45 minutes to an hour each day to reach this goal. Add strength training to burn more calories and increase lean muscle mass.