Have you made the decision to lose weight? For once and for all? Most people who lose weight made the decision to do so because of concern for their health.

Sure, it feels absolutely fabulous to look great as you walk down the street – or even on an ocean beach – but knowing that the thinner you has become less likely to be stricken with a serious disease is the real prize. Now that you’ve made the decision to take the plunge, you will want to see results fast. Right?

So the question is how to reduce weight fast?

Dietary experts will tell you that to lose about two pounds a week, you need to burn approximately 500 more calories than you take in – a day. If you want to lose more than 2 pounds a week, you will have to do more than burn off those 500 calories. We should clearly state, at this point, that there is a consensus in the medical community that a reasonable – and safe – amount of weight to lose per week is 1 to 2 pounds.

This article is written for those who want to lose weight faster than at the rate of 1 to 2 pounds a week, perhaps because of having an extreme amount of weight to lose. If you are interested in losing weight quickly, read on.

You need a plan

The first thing you have to do is to construct a plan. Keep in mind that you should eat about 1200 calories a day; a doctor will tell you that it can be unhealthy to eat less than this. You can adjust the amount and type of exercise that you do, keeping in mind that you want to burn more than 500 calories a day. If you are unused to regular exercise, you should consult with your doctor before embarking on a new exercise regime.

Tips for reducing calories

It is easy to declare to yourself that you are going to reduce the number of calories that you take in; but not so easy to actually do it. Here are a few tips that can help.

Learn about proper portion size
In North America, we are used to eating large portions of food: Many of us have to relearn what a proper portion is. If you are eating meat, fish, or poultry, for example, a proper portion is about the size of a deck of cards. You should eat about one cup of cooked pasta at a time. Consulting an online guide like the food pyramid is a smart way to begin your quest.

Fill your plate with vegetables
Eating vegetables gives your body the nutrients it needs and propels weight loss. Whatever you are serving for lunch or dinner, you should make sure that 2/3 of your plate is filled with bright, colorful vegetables.

Cleanse your cupboards
Go through your cupboards and take out any unhealthy food that could tempt you in a weak moment. If you do not have a bag of potato chips in the cupboard, you cannot eat them at 11 PM.

Drink lots of water
Drinking lots of water is important, particularly when you are starting a new exercise plan; it can also make you feel less hungry.

Do not drink soda or sugary juices
Water is your friend, as stated above. Drinking soda is a habit that can quickly sabotage your earnest efforts to lose weight. Just say no.

One last thing
Invite a friend to join you in your health quest. Various research has shown that those who have a partner in their plan to lose weight fast are more likely to be successful. Heres to your health!