by Gena Reddoch

Created on: April 17, 2007   Last Updated: April 27, 2007

Losing weight is accomplished by decreasing the number of calories you consume and/or increasing the number of calories you burn. The rate at which you lose weight is simply a matter of how radically you adhere to that principle.

If you cut your calorie consumption in half and double the amount of calorie-burning exercise you do, you are going to lose weight much more rapidly than if you cut your calorie intake by five percent and increase your exercise by five percent.

While it is possible to lose weight by cutting calories without increasing your exercise, or by increasing your exercise but not cutting calories, the fastest way to lose weight is to do both at the same time.

Some weight-loss methods are safer and healthier than others, and some contribute to sustained weight loss more than others. Generally speaking, rapid weight loss is not a good idea. You should aim to lose no more than one or two pounds per week.
However, if you find yourself wanting to drop a few pounds quickly, consider these key things in addition to cutting calories and increasing exercise:

When you cut calories, don't cut nutrition. Cut out junk food, not fruits and vegetables. You can eat twice as many green, leafy vegetables as potato chips for a fraction of the fat and calories. Choosing foods with high nutritional value will provide you with the energy you need to sustain your exercise program.

Don't confuse dehydration with weight loss. If you aren't drinking enough fluids, you may step on the scale and see a loss of a pound or more, but it isn't fat you've lost. As soon as you drink a glass of fluid, you will gain the weight back. Drinking plenty of fluids keeps you well hydrated for exercise and keeps your body functioning well. Any weight loss reflected on the scale when you are well hydrated will be real.

Finally, exercise sanely. If you exercise too much too fast, you risk injury. If you are injured, you might not be able to exercise at all, which will make your weight loss that much slower. Increase your workout gradually. Add a few more weights, or run or walk an extra block every few days to enhance your weight-loss potential without adding unnecessary risk.

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