Overview
In a society that places emphasis on immediate gratification, it is no wonder that people who are trying to lose weight want to lose as much weight as possible as fast as possible. Because of this desire, some people resort to unhealthy methods of weight loss, such as diet pills or fad diets. It is, however, possible to lose weight quickly by following a healthy eating and exercise plan.
Components
A diet plan for quick weight loss must be based on the food groups. MyPyramid.gov recognizes six food groups and a discretionary calorie group. The six food groups are grains, vegetables, fruits, milk, protein and beans, and oils. All of these food groups are necessary for healthy weight loss to ensure that you get the nutrients you need. Additionally, basing your diet on the food pyramid increases your chance of keeping the weight off once you lose it because you are learning a healthy eating lifestyle instead of a temporary fix.
Consideration
Any weight-loss plan that is going to help you lose weight fast and keep it off must include exercise. To lose weight, you have to expend more calories than you eat. To accomplish this, you should exercise for at least 60 to 90 minutes on most days of the week, according to the American College of Sports Medicine. Swimming, walking, lifting weights, aerobics classes, hiking and biking are all activities that can help you get your daily exercise.
Time Frame
The time it takes for you to lose the weight you want to lose depends on the amount you need to lose. You should aim to lose one to two pounds per week so you can lose excess fat. If you lose any more weight than that, you are likely losing lean muscle mass and water weight, according to the American Academy of Family Physicians.
Benefits
Benefits of weight loss include an improvement in blood pressure, blood sugar and cholesterol. A reduction in the likelihood of getting obesity-related conditions, such as heart disease and sleep apnea, is possible as you lose weight. The Centers for Disease Control and Prevention reports that if you are obese or overweight, losing as little as 5 percent to 10 percent of your total body weight can improve your health.
Warnings
Even though you are trying to lose weight as quickly as possible, you should stay away from weight-loss supplements because these aren’t intended for long-term use. Additionally, the Mayo Clinic warns that some weight-loss supplements might be dangerous. Fad diets are unhealthy because they usually restrict or forbid at least one food group and often don’t encourage exercise.
About this Author
Casey Holley is a medical writer with more than 10 years of experience in the health and fitness industries. She has worked as a nutrition consultant and has written numerous health and wellness articles, for various online publications. She has also served in the Navy, and is currently pursing a business administration degree.
