how to lose weight fasting
Method 1 of 5: Rapid Weight Loss Diets
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1
Do a juice cleanse. This method is also known as the Hollywood diet.[1].
There are many different kinds of juice cleanses out there. However,
the main concept is to only consume juices made from raw fruits and
vegetables. The cleanse will remove toxins from your system, helping you
lose weight while also making you feel more alert and healthy.[2]
- Most juice cleanses last for one to three days, though some will go
up to seven days at a time. You can either buy a cleansing package from a
health store or company online, or you can buy your own juicer.[3]
- Be sure you incorporate plenty of vegetables into your juicing
routine. Fruit juice contains a lot of sugar, and drinking a lot of it
will cause you to gain weight instead of losing it.
- Some of the most popular cleanse brands include Cooler Cleanse, BluePrint, and Life Juice.[4]
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2
Consider the Master Cleanse.
The master cleanse is a liquid-only diet that consists of a “lemonade”
(lemon, cayenne pepper powder, maple syrup, and water), a salt-water
drink, and herbal laxatives. The diet lasts for 16 days—three days of
easing into the diet by only eating raw fruits and veggies, 10 days of
the liquid only diet, and three more days easing back into solid foods.[5]
- Be aware that this diet should only be done for very short-term
weight loss and is supposed to function as a detoxifying cleanse rather
than a strict weight-loss routine.
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3
Try the water diet.
This diet involves drinking a daily total of about 64 fluid ounces (8
cups) of cold water, at regular intervals throughout the day. Drink a
glass of water before each meal to suppress your appetite. Doing this
will help you get into the habit of limiting the portions of food you
consume during each meal. By drinking water, you will feel full before a
meal, thus helping you consume less calories.
- Keep in mind that this is not a water only diet. Water-only
diets can actually be quite dangerous if done for too long a period of
time. Your body needs nutrients to stay healthy and maintain a strong
metabolism. If you drink only water for more than a couple of days, when
you start eating again you run the risk of gaining even more weight
because your metabolism will have slowed tremendously.[6]
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4
Try the fasting diet.
The idea behind this diet is that our bodies were built to go through
both times of feasting and times of famine--as such, we should
occasionally recreate the ‘famine’ part. This diet requires that for two
days each week, you should only eat 500 (if you’re a woman) or 600 (if
you’re a man) calories. On those fasting days, dieters should stick to
eating only vegetables, seeds, legumes, and some fruit.[7]
- This diet requires that you continue your exercise regimen on fasting days as well as on regular days.
- Ease into it by fasting for 1/2 day and seeing how you feel before you commit to longer-term fasting.
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5
Consider the HCG diet.
This is a highly controversial diet that combines injections or
supplements of HCG (human chorionic gonadotropin) with a severely
restricted calorie intake.The calorie restriction alone (only 500 to 800
calories per day) is enough to promote weight loss in most people; it
is significantly under the recommended daily calorie allowance, even for
people attempting to lose weight. People give themselves doses of HCG
via injections or in drop form.[8]
- Many studies have been done on the value of HCG, with the results
being shaky at best. While some people swear that they lost 25 pounds
during the HCG diet, many scientists say there is absolutely no value in
injecting yourself with HCG and that it can in fact be dangerous to do
so.[9]
Method 2 of 5: Other Proven Diets
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1
Do the Mediterranean diet.
While no diet out there has been proven to work, the Mediterranean diet
may come closest. It's based on the traditional ingredients and cooking
styles of people living near the Mediterranean sea. Research has shown
that people adhering to this diet have reduced risk of heart disease -
plus it helps you shed pounds and look lean and trim.[10] Focus on eating the following foods (and eliminate bread, dairy and processed foods):
- Fish
- Olive oil
- Vegetables
- Fruit
- Beans and other legumes
- Spices
- Nuts
- Red wine
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2
Try the paleo diet.
Back when cavemen still ruled the earth, they didn't have time to bake
cupcakes or fry potato chips. The paleo diet (short for paleolithic)
seeks to recreate the same diet that our early ancestors ate, claiming
that our systems are not built for modern ingredients and cooking
styles. You eat meat, vegetables, fruit, and other foods that would have
been available back then, and avoid anything paleo people wouldn't have
had.
- No artificial sweeteners or grains are allowed.
- Some people incorporate intermittent fasting into the paleo diet as well to speed up weight loss.
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3
Do the Whole30 diet. The idea behind this diet is to eliminate all
processed foods from your diet for 30 days to cleanse your system of
artificial ingredients and other processed items that are hard on your
digestive system. After 30 days, you'll notice a reduced waistline and
higher energy levels.[11]
- Avoid grains, dairy, sugars, legumes, alcohol and all processed foods.
- Eat meat, vegetables, some fruits, and drink plenty of water.
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4
Do the raw food diet.
If you dislike meat and are tired of cooking, this one's for you. The
raw food diet consists entirely of foods that have not been cooked. You
lose weight by consuming loads of fresh vegetables and fruits. Coconut
milk, nuts, seeds and other uncooked foods are also allowed on the raw
food diet.[12]
- Dietitians don't recommend staying on the diet for long periods of
time, because eliminating entire food groups can leave you without
essential nutrients.
Method 3 of 5: Making an Eating Plan
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1
Count calories.
Knowing how the minimum amount of calories your body needs to function
correctly will help you make your own personalized healthy eating plan
and lose weight in a way that's quick but sustainable. Your individual
calorie needs will vary based on age, gender, height, and activity
level. There are online calculators you can use to determine the amount
of calories you should be consuming each day.[13]
- You can also figure out how much you should be eating by scheduling a
consultation with a dietitian or a physician to discuss your weight
loss goals, special dietary needs, current eating habits, and potential
areas for improvement.
- Develop a meal plan. Choose meals that have a healthy balance of
vegetables, fruits, whole grains, good fats, and lean proteins. A
typical dinner plate should be filled with half vegetables or fruits,
half whole grains and lean protein.
- The DASH diet,
the TLC diet, the Mayo Clinic Diet, the Weight Watchers diet and
Volumetrics all provide great meal plans to help you lose weight
starting today. Run an internet search on any of the diets and meal
plans to find out more.[14]
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2
Eat foods that suppress your appetite. Eating balanced meals will not only provide you with low-calorie nutrition, it will also help to suppress your appetite
so you won't overeat and foil your plans to lose weight. There are
certain foods that keep you feeling sated for hours. Try incorporating
the following foods into your diet:
- Grapefruit
- Oatmeal
- Apples
- Eggs
- Ginger
- Nuts
- Leafy greens
- Potatoes
- Dark chocolate
- Spicy foods
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3
Keep a food diary.
Write down every meal, snack, and drink you consume as well as the
approximate quantities for an entire week. Writing down what you consume
actually helps us to remain mindful of what we put into our bodies and
acts as a motivator to stay healthy. If you can, write down the number
of calories that go along with each meal or snack you eat.
- Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
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4
Identify your food triggers and plan accordingly.
Food triggers are the activities we do that make us want to snack. For
some people, it's sitting down to watch a movie at night; for others,
it's studying late at night. If you know your food triggers, you can
plan for them--fill your house with healthy snacks or have them on hand.
- If you don’t purchase the unhealthy foods that you love to snack on, you will be less likely to sabotage your diet.
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5
Watch your portion sizes. Incorporate appropriate portion sizes
into your meal plan. For instance, a healthy snack of almonds and dried
cranberries can turn into a huge calorie source if you don’t pay
attention to quantities. Also, preparing pre-apportioned healthy snacks
can help you avoid mindless overeating and can make it convenient to
grab a healthy snack.[15]
- Strongly flavored versions of the snacks you love (but don't love
you) can take longer to eat and solve cravings more efficiently. A small
bar of dark chocolate is initially tasty, takes a while to melt, and
doesn't leave you wanting more, while basic milk chocolate would be
yummy by the bag. A Jolly Rancher satisfies taste cravings immediately,
and food cravings as it dissolves. A dark beer is initially satisfying,
but not very "drinkable." Think "Bet you can't eat but one!"
- Make a list of what you'll need for these meals, and don't stray
from your list when you get to the grocery store. Looking at market
circulars can also give you ideas and even cut costs by buying weekly
sale items and seasonal produce.
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6
Don’t skip meals. Eating
a healthy breakfast increases your rest metabolic rate earlier in the
day, keeps your energy levels high, and may help you resist the urge of
high-calorie snacks throughout the day. Plan to eat a small snack or
meal every two to four hours to keep your metabolism active. Eating
regularly also keeps your blood sugar stable and reduces unhealthy
calorie binges or deviations from your meal plan.
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7
Avoid tempting grocery aisles.
Avoid the areas in the grocery store that stock sodas, cookies, ice
cream, pizzas, and other fattening and highly processed foods, so that
you are less likely to purchase unhealthy options. If you can’t see
them, you can’t be tempted by them.
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8
Select smart substitutes for your favorite high calorie foods.
Most foods have healthier counterparts that will allow you to enjoy
your favorite foods without unnecessary fat, sugar, and calories.
Exchanging high-calorie processed foods and drinks for healthier
alternatives can help you lose weight faster.
- Consider eating vegetarian a few days each week. By replacing meat
with nutritious foods like beans, tofu, or lentils, you can cut
significant amounts of your daily calorie intake while adding many
nutrients to your diet.
- Eat delicious fruit for dessert rather than a processed cookie or cake.
- Swap potato chips and candy bars for snacks that are nutrient-rich
and low in calories and fat. Try combining string cheese with a handful
of grapes, spreading peanut butter on a few crackers, or dipping sliced
red pepper into a few tablespoons of hummus.
- Try substituting vinegar and lemon juice for your ranch or blue cheese dressing.
- Cook with a tablespoon of olive oil instead of butter.
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9
Stop drinking sugary liquids.
Sip on water, tea, black coffee or seltzer instead of soft drinks,
juice energy drinks, flavored coffees, and martinis. Cutting calories
with substitutions can be a lot easier than you might think. For
example, a tall latte in the morning may pack 500 calories. Since a
pound of body fat (lost or gained) is roughly equivalent to 3,500
calories, replacing that rich beverage with black coffee can help you
lose a pound per week[16].
- Drinking water instead of soda, coffee, alcohol, juice, or milk may
help you cut hundreds of calories per day. Increasing your water intake
can also help your body efficiently use nutrients, keep you energized,
get the most benefit from your exercise routine, and feel full longer.
- If you can handle substituting water for all other drinks for a
week, you can expect faster weight loss and see dramatic improvement in
energy levels and even appearance very quickly.
Method 4 of 5: Doing Weight Loss Treatments
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1
Go to a sauna. Saunas
may result in a loss of a pint of sweat in just a quarter of an hour.
Again, this, like most very-quick-fix treatments that cause various
kinds of excretion, is just a way to drop water weight, making you slim
down for a day or so. This is not a permanent weight loss method. You
should hydrate by drinking a few glasses of water after spending time in
a sauna to reduce the risk of dehydration.
- If you are losing weight for a wrestling or similar weigh-in (a widespread unhealthy practice), go do that before you rehydrate.
- Keep in mind that time in saunas must be limited, preferably to no more than one 15- to 20-minute session per day.
- People with blood pressure or heart problems should not use saunas, nor should young children.[17]
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2
Ask about a mineral body wrap.
Some mineral wraps claim to help you slim down by literally making you
“lose” inches off of your waist, thighs, and arms. The process involves a
mineral-based cleanse that is supposed to detoxify your body, helping
you shed weight, reduce cellulite (fat near the surface of your skin),
and tone and firm your skin almost instantly.[18]
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3
Consider other kinds of wraps.
While the mineral body wrap is the most common, there are other kinds
of wraps that claim to shed inches from your waistline. Again, these are
not permanent weight loss options but they could help you slim down for
that special day.
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Get a lipase body wrap. Lipase body wraps are another quick-slim
beauty treatment that follow a two-step phase. First, an enzyme wrap is
applied to rid your body of fat tissue near the surface of the skin. A
second mineral wrap is then applied, designed to tighten and smooth your
skin. [19]
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Get a European body wrap. European body wraps are another
potential option for spa services aimed at dropping inches off of
trouble spots. This procedure is supposed to firm and tone skin, reduce
the appearance of cellulite or stretch marks, and temporarily promotes
weight loss.
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Get a hot body wrap. Heat-based body wraps are perhaps a more
well-known spa treatment, designed both to detoxify your body and
stimulate smooth, toned skin. The heat and massage involved in most heat
or steam treatments is targeted at improving circulation and helping
your body slim down quickly.
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4
Get a colonic.
Some spas offer colonic irrigation treatments, which involve physically
flushing your colon with large amounts of water to remove fecal
accumulation. This process may help some people who suffer from
bloating, gas, and constipation and claims to spur weight loss in some
individuals. However, some professionals state that colonics can be
harmful if done incorrectly or purely for the sake of weight loss.
Consult with a doctor before you consider getting a colonic.[20]
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5
Consider liposuction.
Liposuction is a surgical option for fast, targeted weight loss,
generally only recommended for people with one or two specific areas of
highly fatty tissue but otherwise relatively healthy body weight.
Because it is a surgical procedure, it carries significant health risks
and should only be performed by a licensed professional.[21]
Method 5 of 5: Exercising to Lose Weight
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1
Make time for exercise.
Exercising might actually make you gain a few pounds of muscle when you
first start, but it's an essential component of any long-term,
sustainable weight loss plan. Regardless of how busy you are, it is
essential that you make time to exercise each day if you actually want
to lose weight and keep it off. Even little things like walking instead
of driving to the store can affect how quickly you lose weight.[22]
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Exercise while doing chores. Make as many trips upstairs as possible, walk the dog three times a day, and dust, sweep, and mop with vigor.
- Increase the amount of walking you do. Choose the stairs over the escalator and park as far from the store as you possibly can.
- Start a hobby that involves moving around a bit, even if it doesn't
sound like "exercise." Gardening, building small projects, working on
cars, or playing with animals are all great ways to burn calories.
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2
Try out a circuit training program.
If you are trying to lose weight quickly for a particular event and
don’t care about keeping the weight off, you can try a condensed workout
routine. Many women’s and health magazines as well as personal trainers
offer similar condensed workout routines designed to maximize weight
loss and visible physical slimming within only a few days of beginning
the regimen.
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3
Be realistic about the type of exercise you can do when starting a new program.
If you are hoping to lose weight and keep it off, you will have to do
more than a condensed fitness program. The best way to get into
exercising is by picking exercises that you are actually going to do
and, hopefully, enjoy. If you hate running, don’t make it your main form
of exercise--you will need much more motivation each day than if you
picked an exercise that you actually enjoy. Instead, try out different
exercises until you find a few that you really love, like swimming,
biking, or even Zumba.
- Remember that games like volleyball, tennis, and even Frisbee can
help you burn calories while having a blast, making exercise a social
and fun activity you will want to enjoy everyday.
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4
Take up cardio training.
While a combination of cardio and resistance training are important for
overall body health, cardiovascular training is what will help you shed
those pounds quickly. In particular, doing aerobic base-building
workouts--workouts that vary between moderate and high intensity--are
the best form of cardio training.[23]
- Fat-burning cardio routines can help you lose fat quickly, while
weight and resistance training can trigger your metabolism to use energy
more efficiently.
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5
Keep your exercise regimen interesting.
Variety is the key to both promoting a healthier you and keeping you
motivated. When you do the same exercise day in and day out, you put
yourself at a higher risk of injuring yourself. You are also more likely
to become bored, thus making it harder to find the motivation to keep
exercising. While at the gym, switch between machines, join a fitness
class, and add some resistance training into your schedule.[24]
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Perform low impact aerobic activities.
Moderate aerobic workouts incorporating brisk walking, cycling, aerobic
machines, or swimming not only burn calories they also keep your heart
healthy.
- Pump some iron. Resistance training, weight training,
can help both men and women stay lean by building muscle and raising
metabolism for a constant passive benefit. Weight loss strategies that
incorporate both aerobic and weight training boost calorie burn
significantly.
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6
Choose workouts that require your entire body to exert an effort.
This way, you work every muscle group and burn calories with more
muscles at one time, like multi-tasking with your exercise. For
instance, combine a form of resistance training (try raising small
dumbbells overhead as you work) with your arms while you jog or cycle
with your legs.[25]
- Rest at least 24 to 48 hours between strength training sessions on
the same muscle group (for instance, work out your biceps and abs on
alternating days), and take one to two days off from exercising each
week.
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7
Get enough rest.
Being properly rested will help you maintain sufficient energy
throughout the day, making you less likely to overeat and less prone to
injury during physical activity. Sleep deficiency has actually been
linked to an inability to lose fat, so getting enough sleep can really
help you on your path to losing weight