How to lose weight Fast

Learning to balance healthy eating and physical activity can help you or help you lose weight more easily and keep it off. 

Follow in the footsteps of people who have successfully lost and maintained their weight:

98% have changed their eating habits.

94% have increased their physical activity, especially walking.

Source: National Weight Control Registry

Set realistic goals.

Know where you are today so you know how to get to where you want to be tomorrow. Find out your body mass index (BMI). Set yourself up for success with short-term goals, such as “I will make lifestyle changes that will help me lose (and maintain) 3% to 5% of my body weight.” Short-term goals may seem more attainable and allow you to reach long-term goals.

Understand how much and why you eat.

Use a food diary or tracking app to understand what, how much and when you eat. Being aware of your eating habits and being aware of your obstacles and excuses can help you or help you set realistic goals.

Monitor portion sizes.

It is easy to overeat when you are served too much food. Smaller portions can help you avoid overeating. Find out the difference between a portion and a serving and how to keep portions at a reasonable size.

Make smart choices.

You don’t have to give up all your favorite foods. Learn how to make smart food choices and apply simple substitutions instead. Discover healthy snacks and how fruits, vegetables and whole grains help you feel fuller longer.

Get physical exercise.

Physical activity is any activity that increases your heart rate, such as walking. Aim for at least 150 minutes of moderate activity a week. Move more, move more intensely, and sit less.