There are a ton of programs designed to help you lose weight fast. Some of these programs promise quick results with little effort. Unfortunately, most of these programs have only temporary results, but they can be effective tools for losing weight quickly.

For weight loss that will last, you’ll want to stick to the tried and true method of diet and exercise.

CRASH DIETS

Some people can get caught up with trying to lose weight as quickly as possible. This can lead to crash dieting. Crash diets involve an extremely small amount of food coupled with lots of exercise. These diets can be great for fast results, but they can de dangerous in the long run. Eating such small amounts of food can slow down and even damage your metabolism. This kind of dieting can also lead to other health problems.

The other downside to crash dieting is that their results are only temporary. As a general rule of thumb, the faster you lose the weight the faster you’ll gain it back. This is because most of what you lose is due to a sudden shock in your metabolism.

Eventually, though, your metabolism will slow down to account for the lack of calories you’re taking in, causing you to gain all your weight back.

WHAT YOU EAT

The first step to losing weight quickly is healthy eating. This means eating less fat and less sugar. To effectively judge how much you’re supposed to eat, you should talk to your doctor. A safe calorie intake for most women looking to lose weight is between 1200 and 1500 calories per day along with exercise.

Some simple eating tips to follow are:

• Cut out as much sugar and fat from your diet as your can. There are some fats that you should keep in your diet, though, such as the healthy fats found in olives, avocados, and nuts.

• Drink water! Doctors can’t stop talking about the benefits that stem from drinking water. Water is a natural way to help keep our metabolism regulated, which means that you’ll keep burning calories at a regular weight all day long. Water will also help keep you feeling full, so you won’t be tempted to splurge on food.

• Add color to your diet. A good rule of thumb is that the more color you add to your diet, the better your chances are of remaining healthy and losing weight. Adding fruits and veggies, particularly ones that have a high water content, will give your body the nutrients it needs to keep going and help you to feel full as well.

• Avoid salt. Salt can cause your body to retain water, which can add pounds onto your frame.

• Fill your diet with protein and fiber. Protein and fiber both take longer for your body to digest, which will make you feel fuller, longer. Protein also aids in the building of lean muscle mass, which will keep you looking lean and burning calories.

WHEN YOU EAT

When you eat is almost as important as what you eat. Some people skip meals, thinking that not eating will help them get skinny fast. Skipping meals actually does the opposite. Skipping meals will slow down your body’s natural processes, causing your body to retain more calories than usual.

It’s important to eat small meals throughout the day. Smaller meals will keep you from feeling overly full during the day. Eating often will also keep you from feeling hungry and craving food. Doctors recommend eating 5 or six smaller meals throughout the day—three larger meals with two smaller meals in between. It’s also important not to eat right before you go to bed. Eating just before going to sleep will keep your body from burning the calories it needs to while you sleep.

EXERCISING

The other half of any successful diet is exercise. In order for a diet to work, you must burn more calories than you eat. Therefore, exercise is essential for burning the calories you need to. Exercise not only raises your heart rate, it speeds up your metabolism as well. When your metabolism speeds up, your body will naturally burn more calories than usual.

The proper amount of exercise differs from person to person. Doctors recommend at least thirty minutes a day, three days a week. Make sure that the exercise you choose to do makes you to break a sweat. High intensity workouts will burn fat faster and longer than low intensity workouts. If you want to give your metabolism the boost it needs, consider trying an interval workout, alternating high intensity and low intensity workouts in the same thirty minutes.

Workout Tips

• Make it fun! If you enjoy working out, you’re more likely to work out on a regular basis. Try joining a class at a gym or joining a team sport.

• Make it a habit. As soon as working out becomes a habit, you won’t be as tempted to hit the snooze button and go back to sleep. Stick with it!

• Sweat! Sweat is a sure fire sign that your body is working to burn calories. Your goal should be to sweat by the end of your outfit.

• Build muscle. The more muscle you have on your body, the more calories your body will burn. Building muscle requires your metabolism to speed up. Lean muscles will also give you the toned, sleek look you want. Doctors recommend doing at least thirty minutes of weight training per week to both build muscles and keep them strong.

Before beginning any diet or fitness regimen, you should consult your doctor. Your doctor will be able to tell you if your fitness routine will work. They’ll also be able to make recommendations for your fitness plan. If you have questions about health or fitness, consult your doctor. The more you know about what you’re doing, the more effective your diet will end up being. Always remember that being on a diet should be more than just a temporary fad, it should be a lifestyle choice.