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Want to lose weight fast for a HS reunion, a trip to the beach, or just for your own peace of mind? Lose weight too fast and you could harm your body. A loss of muscle tone or even heart disease and issues with other internal organs can result from fad diets, miracle pills and extreme fasting. Here are some tips to safely lose weight fast.

Since losing weight is simply expending more calories than you take in, figure out exactly what you take in. Carry a small notebook for a week to write down everything you eat. That means everything, every morsel, every sample, every sip of water. Then write down the calories in each of these foods and drinks. There are many websites such as http://www.mypyramidtracker.gov that can help with this.

Once you have a list of all the calories you eat, look for ways to cut them. One great way is to use smaller plater. Portion sizes are generally too large both at home and in restaurants. Smaller portions will result in weight loss. And there are more cuts to make too.  These include salad dressing, butter, cakes, and juice or soda. The average American consumes 240 calories a day from juice and soda.  That’s 90,000 calories a year - 25 pounds! Simply switching to water as a main drink is a big step in weight loss. Also note that empty calories such as sugars and white breads (carbohydrates) are the first things to cut. These can easily be replaced with sugar substitutes and whole grain breads.

An easy place to target for calorie cutting is the side dish. This portion of the meal often contains more calories than the main course. Replace these items with healthy alternatives such as steamed vegetables, cottage cheese, or salad (minus dressing.)

Build up some muscle to increase muscle mass and metabolism. It’s a decent calorie burner, but will help you burn calories even when not exercising.  Aerobic regimens are the key.  Don’t pay attention to the 3-5 times a week school of thought on this Find an activity you can sustain for seven days each week, forever..

There’s the plan to lose weight fast.  Now get moving!

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