A Fast Way to Lose Weight in 23 Days

Losing weight is most effective and long-lasting if it is done gradually so that the body is able to adjust. Sudden fluctuations in weight cause the body to react in panic by storing fat instead of burning it. If you are looking for a quick, temporary solution to rid your body of excess weight, maybe for an upcoming reunion or to get into an outfit that you must wear, there are steps you can take to shed pounds quickly.

Diet

• Calorie reduction is the first step in weight loss. If you want to lose weight quickly you will need to cut your calorie intake as much as possible. Daily calorie needs vary from person to person and are largely determined by your level of physical activity. A good rule to follow is 1,500 calories per day and absolutely no fewer than 1,200. Cutting calories too quickly and drastically can cause health problems, including dizziness and fainting. You will want to eat five small meals per day instead of the larger-portioned three meals per day. Eat every four hours and try to keep each meal between 250 and 400 calories. Remember your 1,500 daily calorie restriction. Try to include as many fresh fruits and vegetables as possible, because these foods are lower in calories and provide an abundance of your nutritional needs. Reduce your intake of starchy sweets and try to have fruit instead. Also, adding spicy foods to your diet can speed up metabolism and weight loss. Water intake should be increased to at least 64 ounces of water per day. Water will keep you hydrated and feeling full in addition to assisting your body in metabolizing food.

Exercise

• There's nothing better than exercise to burn excess calories and speed up metabolism. To lose the maximum amount of weight in the shortest period of time you will have to do cardiovascular exercise at least five times per week. The amount and type of exercise depends on your current fitness level. If you are just starting, do not begin by running several miles every day. This is dangerous and could lead to injury. If you are a fitness beginner, basically any exercise that you can do will be beneficial. Your body becomes accustomed to exercise over time, eventually burning fewer calories and becoming less effective. If you already have a normal fitness routine, try adding new exercises to your routine. If you typically run or jog, try biking or swimming instead or alternate activities on different days. Just be sure to get 30 to 45 minutes of cardio at least five days per week. This will quickly put you on your way to weight loss.