How to Slim Down Quickly & Safely

Overview

You should lose a maximum of 2 pounds per week to slim down safely, according to the Centers for Disease Control and Prevention. In order to slim down and stay slim, you must make lifestyle changes. Fad diets or crash diets that eliminate or severely restrict entire food groups may help you to lose weight quickly, but these diets are unhealthy and often to lead to weight gain in the future.

Step 1

Participate in cardiovascular activity for at least 60 minutes per day on most days of the week. This can include walking, swimming, aerobics classes or any other aerobic activity. The American College of Sports Medicine states that this activity can be broken up into short segments each day.

Step 2

Add in some strength training for 30 minutes per day on most days of the week. This can include lifting light weights or doing resistance exercises such as push-ups.

Step 3

Eat from all the food groups, including grains, milk, protein and beans, fruits, vegetables and oils. You can visit MyPyramid.gov for a personalized food pyramid plan.

Step 4

Keep your calorie count under control. The Centers for Disease Control and Prevention states that you must create a deficit of 500 to 1,000 calories per day to lose the recommended 1 to 2 pounds per week. Check the Daily Plate to determine how many calories you are eating daily.

Step 5

Substitute water for high-calorie beverages, such as soft drinks and sugary drinks. The University of Missouri states that a 20-oz bottle of regular soda contains approximately 250 calories and 15 teaspoons of sugar.

Step 6

Resist the urge to take over-the-counter diet pills. Many of these aren’t approved by the Food and Drug Administration (FDA), so they aren’t considered safe. Alli, an over-the-counter form of the prescription drug Orlistat, is one product that is FDA-approved.

Step 7

Track your progress. Take measurements of your waist, thighs and bust area using a seamstress measuring tape. Write these figures down. Weigh yourself and write this number down. Do this weekly as a way to chart your progress.

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, including articles for LIVESTRONG and eHow. She has also served in the Navy, and is currently pursing a business administration degree.