How Do I Lose Weight Quickly?

With so many diet programs and options, choosing the right weight loss plan is tricky. But one thing's for sure, there's no miracle weight-loss drug. And if you want to shed extra pounds and improve your look, you've got to work hard and stick with a program. Dieting isn't easy. But simple modifications can help you drop the weight---quickly.

Calories, Fat and Sugar

• Food modifications are key to any weight loss program. And regardless of what you might have heard or read, you can't eat the same portion of bad foods and lose weight. Reduce your calorie, fat and sugar consumption to drop weight quickly. This involves sacrifice, and you may have to pass on your favorite foods and treats. But the results are well worth the effort.

  Decrease your calories by 500 a day. For example, if you normally eat 2,100 calories a day, aim to consume only 1,600. This results in 3,500 fewer calories a week, which is equivalent to one pound.

  Decrease your fat by selecting low-fat or no-fat alternatives such as vegetables, fruits, whole grains and lean meats. And get rid of unhealthy junk foods such as cookies, potato chips and candy, and replace these with low-calorie snacks. Several food brands now offer 100-calorie snacks.

Weight Loss Through Exercise

• Healthier eating habits are only one aspect of weight loss. You can lose weight quickly by eating less and better. But for a complete body transformation, you'll need to incorporate physical activity. Exercise burns fat and calories, and improves your body's metabolism. What's more, certain exercises are effective for toning the abdomen and slimming the thighs (crunches, Pilates, leg lifts). Aim for 30 to 60 minutes of exercise every day---jog, walk, bike, hike, do aerobics or play sports. Speak with your doctor before beginning an exercise routine.

Weight Loss and Fluid Retention

• Fluid retention can cause a larger mid-section and bigger thighs. And if you're looking to lose a few pounds, start by reducing the amount of water in your body. Water weight can add several pounds to your total weight. But there's a simple solution--increase your water intake.

  This isn't a contradiction. Increasing your intake of water and other fluids is a proven way to get rid of extra fluids and lose weight quickly. Drink eight glasses of water a day to stimulate your kidneys. Other drinks such as juices and caffeine also act as a diuretic. However, too much caffeine leads to dehydration, wherein your body will begin to store water.

  Eating less sodium is another way to stop and reverse fluid retention. And since certain medications such as birth control bills and prescription steroids contribute to water weight, talk to your doctor about alternative drugs or lowering your dosage.