How to Lose Weight Quickly

When it comes to losing weight quickly you need to be realistic.  That means setting attainable goals for yourself.  Take out a piece of paper and a pen and write down both short term and long term goals for yourself.  Put this in a place where you will see it every day.  This will help keep you motivated and on track.

Reduce your calories by 500 to start.  If you don’t know how many calories you should be taking in a day then google BMR (basal metabolic rate) calculator.  Take an average of about 3 of them.  Whatever you need to maintain your current body weight – reduce it by 500.

For example, if I need to take in 2500 calories a day to maintain my current weight, my goal will be to consume 2000 calories a day.  At the end of the week that is a reduction of 3500 calories, or a pound.

This will be the goal, approximately 1 pound a week.  Most people notice fairly drastic results in the beginning.  Losing weight quickly is not about crash dieting.  It’s about being consistent and losing weight over the long term, so it doesn’t come back.

Next put together a weight training and cardio program that you can stick too.

I personally enjoy doing cardio in the morning and in the evening.  Tailor it to your schedual, but make it work.  If you need to wake up an hour early in order to accomplish this, so be it.  It’s worth it.  You health should be your number one priority.  It’s the one thing you have control of that will dramatically increase the quality of life if the proper steps are taken.

I enjoy walking in the morning, or doing treadmill work.  My cardio ranges from 30-60 minutes a session.  This helps promote fat loss and increase your metabolism which is what we’re aiming to do.

Weight training is another key to the puzzle when it comes to figuring out how to lose weight quickly.  I personally enjoy weight training so I train 5 days a week.  This is my 5 day split.  If you’re not big on training or just don’t have the time then you can get it done with 3 days a week using my 3 day split. 

Resistance training has a whole host of benefits.  Not only will you become stronger and look better but holding more muscle on your body actually aids in fat loss.  Having muscle on your body burns calories – more calories than if you were holding the equal weight in fat. 

Start training hard and you will notice that quick fat loss is achievable, you just need to be consistent with your nutrition and your training.