The Directions For Getting Slim Quickly

Maybe it's your upcoming high school reunion, a wedding or just a special night out -- everyone has reasons for wanting to lose weight quickly. Recommendations vary for how much weight you can lose quickly and safely; however, Men's Total Fitness advises losing just 1 percent of your body weight a week, while the National Heart, Lung and Blood Institute suggests losing 1 to 2 lb. regardless of your current body weight. No matter how big or small your weight loss goals, consult with your physician before beginning any weight loss or exercise plan. You may have underlying medical conditions that could be put in jeopardy by dramatic weight loss.

Instructions

• 1

  Calculate your current caloric intake. Read food labels. For items that don't come prepackaged, such as meats, fruits and veggies, estimate calorie content by visiting a calorie counting website such as A Calorie Counter, which uses a USDA calculator to count calories.

• 2

  Set a calorie goal for daily use. In order to lose weight, you need to burn more calories than you consume. Kathleen Zelman, a registered dietitian, reports you shouldn't consumer fewer than 1,050 to 1,200 calories a day, otherwise your body holds onto fat rather than burning it.

• 3

  Overhaul your diet. Keeping in mind your target caloric intake, make sure you're using those calories on the right foods. The website The Secrets Of Healthy Eating recommends five to six small meals a day to keep your energy levels up. Include foods that will speed up your metabolism, such as lean proteins, high-fiber foods, fruits and vegetables. Avoid sugar and fats, which will give you a temporary energy boost, but cause your energy level to ultimately crash. Once you've reached your calorie limit for the day, stop eating.

• 4

  Drink plenty of water. The US Department of Health and Human Services found that people often mistake hunger for thirst. This government agency recommends all adults drink at least eight 8 oz. glasses of water a day; however, some individuals who have exceptionally high activity levels may require more. If you find yourself fighting a craving, drink a large glass of water first and see if the urge to eat passes.

• 5

  Ramp up your cardio routine. Start slowly, gradually increasing the amount of time and the impact of your exercises; Tom Venuto, a professional bodybuilder and personal trainer, suggests building up to 30 to 45 minutes of cardio -- activities such as biking, jogging, swimming or aerobics -- a day six or seven days a week. But beware of too much cardio; a 2009 story by Los Angeles news affiliate KABC showed that cardio can burn up muscle as well as fat, and can keep you from losing weight. The website ShapeFit recommends trying both high and low-intensity activities to see which works best for you.

• 6

  Add weightlifting exercises to your routine. Lifting weights can help you gain muscle mass; in fact, Dr. Glenn Gaesser reports every pound of muscle can help you burn an extra five to 10 calories a day. Gaesser suggests alternating muscle groups; for example, working out your upper body Mondays, Wednesdays and Fridays and your lower body Tuesdays, Thursdays and Saturdays. Give your body a day off each week for recovery.

• 7

  Avoid crash diets. You've probably heard of the grapefruit diet and the cabbage soup diet; while these may work for dropping weight in the short term, the website Fad Diets reports they do not give your body the nutritional building blocks it needs to lose that weight safely and keep it off. You should also avoid starving yourself. Just as with fad diets, starvation diets deprive your body of the vitamins and minerals it needs to survive.