Aggressive Weight Loss Plan

The best way to lose weight quickly is to create a daily routine that incorporates daily exercise and a healthy, balanced diet. The Harvard School of Public Health encourages people to set reasonable goals for themselves and stick to them. Choose a diet and exercise plan that you enjoy, and you will be more likely to achieve long-term weight loss.

Determine Your BMI

• Your Body Mass Index (BMI) is a ratio that health professionals use to determine how overweight you are. To find your BMI, Harvard offers this formula: First, divide your weight (in pounds) by your height (in inches). Then divide the result by your height. Finally, multiply the result by 703. A healthy BMI falls in the 18.5 to 24.9 range. A BMI between 25 and 29.9 is considered overweight. A BMI of 30 or more is considered obese.

Diet

• Now that you have an idea of how far you need to go, you can establish goals. Harvard says that "the best diet is the one you'll follow." They point to research that shows that most diets have similar long-term results, regardless of what types of food you eliminate. For example, in the long run, a diet that restricts carbohydrates will have the same result as a diet that restricts fats. In the end, the best approach is to follow a healthy, balanced diet that restricts overall calorie intake.

  Harvard recommends you base your diet on the Healthy Eating Pyramid, an eating plan developed by the Department of Nutrition at the Harvard Public School of Health. The Healthy Eating Pyramid focuses on low-calorie, healthy foods, such as whole grains, healthy fats and oils, and fruits and vegetables, and limits unhealthy foods, such as red meat, butter, white rice, bread, pasta and sugary beverages. It stresses the importance of food choices over portion sizes. Harvard also recommends that dieters limit alcohol consumption, take a daily multi-vitamin and drink plenty of water.

Exercise

• An important part of Harvard's plan for a healthier lifestyle is daily exercise. Since weight loss occurs when we burn more calories than we consume, adding exercise to your daily routine is just as important as calorie restriction. Again, Harvard recommends setting reasonable goals. For example, walk briskly for 30 minutes a day, five days a week. If time is an issue, find a more intensive exercise that you can do three days a week, such as tennis, jogging or swimming. The more aggressive your exercise routine, the more calories you will burn and the quicker you will lose weight.