Desperate to Lose Weight Quickly

Diet Smarter, Not Harder

To "work smarter, not harder" is a business world cliché made immortal by Dilbert and others, but when it comes to dieting it truly is the guiding light. The point is NOT to starve yourself. In fact, that's among the worst possible things you can do for long term results, not to mention overall health.

Instead, the key is to adopt a long-term approach of eating slightly less than you burn for an extended period of time. Granted, you won't drop 20 lbs in a week or whatever the tabloids promise this week, but a steady pound or two per week for two or three months is bound to show distinct results before long -- and those pounds will actually stay off.

Naturally, for best results you should also incorporate an element of exercise. This helps preserve muscle mass and keep your natural metabolism going, which is a key determinant to your progress.

Determining Your Daily Caloric Intake

Start by writing down everything you eat for a week, down to the last detail. Add up the total calories at the end of each day (almost all packages have this info -- Google what you can't find). Don't forget fluids. Also weigh yourself naked, first thing in the morning, on the first and last day. If you haven’t gained or lost anything, you can simply add up the total calories for the week and divide by seven. That number should be pretty close to your caloric baseline.

Now, subtract 500 calories from that number. That's your new daily target. In other words, if you came up with 2100 calories as your baseline, your new average should be 1600 calories. Of course, that may mean 1800 one day and 1400 the next -- life is life and a little fluctuation is inevitable, but the important thing is what you end up with on a weekly basis. If you stick to an average calorie deficit of 500, that's 3,500 calories a week -- almost a pound of pure lard. Add in a few extra sessions on the Stairmaster and you could be pushing closer to two pounds.

What to Eat When You're Desperate to Lose Weight Quickly

WHAT you eat is almost as important as HOW MUCH you eat. Sugary sodas, candy, white bread and other known sources of empty calories should be among the first to go. Alcohol intake should be modest or go away entirely, not only because the high caloric content (alcohol is almost as energy dense as pure fat) but also because it can potentially mess up your ability to burn body fat effectively.

Protein is great for dieting in that it is relatively low in calories compared to the amount of food you get on your plate, and protein doesn't mess with your blood sugar and insulin levels the way carbs do. It's also great for muscle upkeep and recovery. Skinless chicken breasts, turkey, lean beef and tuna are excellent examples of protein-rich foods.

Fat is not necessarily evil. In fact, it is absolutely necessary for your health. Atkins enthusiasts may not agree, but in general it's better to opt for "healthy" fats from the plant kingdom, such as sunflower seeds, peanuts, olive oil and the like over bacon and butter. Fish is another excellent source of quality fats.

Fiber is excellent in that it fills you up and stabilizes your blood sugar levels. A fat-rich meal is by default pretty unfilling, since you can't eat that much without blowing your daily "calorie budget" -- but the addition of something fiber rich, like some raw carrots, a slice of rough crispbread and so on -- helps you keep the hunger pangs at bay.

Finally, even if you're desperate to lose weight quickly, don't forget the importance of other factors in your life. Getting a good eight hours of sleep helps the entire body regenerate and maintain a healthy balance. If you consistently skimp on sleep, your body is in a state of stress with weakened immune system and off-kilter hormone balances which hardly facilitates health and weight loss.

Also remember to drink a lot of water. No soda, coffee or beer -- pure water. This is particularly effective in combination with a high fiber intake, since the fiber ties up the water and creates a feeling of fullness for a long time. If you're not hungry, the temptation to cheat is so much easier to squash. Good luck!