The Best Way to Lose a Small Amount of Weight Fast

According to a 2008 Gallup poll, 59 percent of Americans say they want to lose weight. If you're one of them, and you've got a few extra pounds you want to get rid of, you can lose a small amount of weight in a short time with a fairly intense combination of diet and exercise. Check with your doctor first to be sure you're ready to tackle an intense weight loss plan.

Diet

• Eat 1,200 to 1,500 calories per day. Keep a written record of what you're eating and measure portions at every meal. Meet your reduced-calorie count by choosing lots of fruits and vegetables, lean proteins and nonfat dairy products. Skip the empty calories in foods with trans and saturated fats: Butter, margarine, baked goods and fried foods are the worst culprits. Also avoid foods with high salt content and too many carbohydrates, since they encourage your body to hold on to water weight. Ideally, you should eat three full meals and one to two snacks each day. Following this regimen can help you lose 1 to 2 pounds per week.

Exercise

• Exercise for at least 45 minutes every day. Cardiovascular workouts like running or biking have the biggest impact on weight loss. If you follow this workout, you can lose almost a pound a week.

  In addition to a daily cardio workout, add two 30-minute strength training sessions each week to help tone and firm your muscles. You'll add an additional quarter of a pound of weight loss each week, and building muscle will help slim your overall appearance.

Maintenance

• Once you lose the weight, keep it off by not consuming more calories in a day than you burn. If you plan to splurge with a big dinner out, add an extra workout to your weekly routine. If you miss your morning run, be extra vigilant about your calorie intake that day. Learn to balance your calorie consumption and burn to maintain your hard-earned weight loss.