Ideas to Lose Weight Fast

Most Americans have been on a diet at some point in their lives. And many of us know by now that the best way to lose weight is gradually, over time. However, there are also times when you need to lose weight quickly--maybe for a wedding, reunion or a vacation. For these special occasions, there are steps to take to lose weight fast.

Dieting for Fast Weight Loss

• While everyone's body functions differently, there are some good rules to follow when you want to quickly lose weight. Restrict calories, since you need to burn 3,500 more calories than you take in to lose 1 lb.

  Decrease or cut out all processed and junk foods. As a rule of thumb, if it comes in a box with a ton of ingredients you can't pronounce, you probably shouldn't eat it.

  Eat complex carbohydrates (brown rice, quinoa, whole wheat bread) instead of simple, high-sugar carbohydrates. Increase your vegetable and low-sugar fruit intake. Most are low in calories and high in nutrients. These can make you feel full, so you won't overindulge in junk food. Eat lean proteins including lean turkey, chicken and beef.

  Count calories. By simply tracking what you're eating, you are using behavior modification to your advantage. Most people think they eat much less than they really do. Once you begin honestly and consistently tracking your calories, you will be more aware of every bite you eat.

Aerobic Exercise

• In addition to restricting your calories, you have to get moving. Obviously, exercise helps you burn calories while you're working out, but it can also increase your metabolism, helping your body to burn even more calories when your workout is finished. Aerobic, or cardio, exercise is especially beneficial for its ability to burn a high number of calories.

  You can get great cardio exercise on a treadmill (make sure you are pushing yourself), or by swimming, biking or running outdoors. You can also work out at home using exercise videos, but you need to keep moving the whole time so that your heart rate stays elevated.

Strength and Weight Training Exercise

• Often, people are afraid of weight training when they want to lose weight. Women, especially, want to be toned and lean and, not bulky. Strength and weight training is essential to getting that toned and lean look. Once you burn off the fat, you want to show the muscle that's been hiding underneath.

  If you are afraid of looking too muscular, you can always utilize your own body weight with exercises such as lunges, squats, push-ups and sit-ups. However, using light weights and doing high repetitions is good for increasing your metabolism and building muscle.