How do I lose weight fast?

Weight in scientific terms refers to standing at rest on a scale on the surface of the earth, your weight is equal to the gravitational acceleration multiplied by your mass, balanced by the supporting force of the scale.

Total body weight includes the muscles, bones, tendons, ligaments, and water in the body and the fat stored in the fat cells and organs of the body.

Fat is lighter in volume than lean body tissue. For example, a ‘cup’ of fat is lighter than a ‘cup’ of muscle. This explains why increased physical exercise (which builds muscle) can actually cause weight gain rather than weight loss, at least initially.

Losing weight is not just losing fat. We will lose a combination of body fat and muscle tissue. For example, studies show that when we diet, the weight we lose is on average 75% fat and 25% muscle. Also, a relatively high percentage of this weight loss is likely to be water loss. Remember, water makes up about 70 percent of the average person’s total body weight, with muscle tissue containing about 75 percent water (plus 20 percent protein and 5 percent minerals) and body fat containing about 50 percent water.

The human body does not lose weight at a regular or uniform rate. Different people lose weight at different rates. This is because weight loss depends on several factors, including: weight; diet and lifestyle; physical activity level; health and genes (including metabolic rate); the level of stress experienced.

Losing weight is a simple mathematical formula: you need to burn more calories than you eat. If you want to lose weight faster, you’ll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise per day. With this type of plan, you can expect to lose 3 to 5 pounds the first week, or more if you weigh more than 250 pounds.

2 simple and quick ideas to lose weight:

* Make water your favorite drink. A person should have a minimum of 8 glasses of water in a day. Avoid drinking soft drinks or carbonated drinks; also replace them with water. Water helps reduce weight in the most effective way.

* Do not fill yourself with food at once; instead, eat 5 to 6 small meals or snacks in a day. Eating several small meals helps your body release less insulin, which keeps your blood sugar level steady and helps control hunger.

The goal of the weight loss plan should not be to lose weight, but to lose body fat.

Exercise, particularly muscle-building weight-bearing exercise, will help prevent muscle loss and keep your metabolism from slowing down. Eating well-balanced, nutritious meals is also necessary to maintain muscle and support all of the bodily functions necessary for weight loss.

But the most important factor in any weight loss plan is the number of calories you consume each day, and eating too few is the most common mistake.