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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?  While there are many ways to drop pounds quickly, losing it too fast can be a shock to your body and thus a danger.  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.

Determine how many calories you consume, because burning more than you consume results in weight loss.  Keep a written record of every morsel, for at least a week.  {That means everything, every morsel, every sample, every sip of water|Don’t cheat.  Cheating on this only hurts you}.  Now with the help of sources like mypyramidtracker.gov figure out the calories in what you eat.

Now that you know the calories you consume, start cutting.  This can be as simple as cutting down on portion sizes.  Portion sizes are generally too large both at home and in restaurants.  There are a lot of other simple cuts that don’t significantly change what you eat.  Soda and juice, cake, cookies, butter, get rid of them.  The average American consumes 240 calories a day from juice and soda.  That’s 90,000 calories a year – 25 pounds!  Getting used to the healthy taste of a salad with a pinch of lemon juice makes a big difference.  Also note that empty calories such as sugars and starchy foods (carbohydrates) are the first things to cut.  These can easily be substituted with sugar substitutes and whole grain breads.

What about that side dish?  Take a look.  This part of the meal is often a minefield of bad food choices including French Fries, macaroni and cheese and potato salad.  Make a switch to healthy foods, or cut out the sides completely.

Pumping iron increases lean muscle mass, which increases your metabolism.  That leads to burning more calories even when sitting still.  Aerobic workouts are the key.  Many experts say to enjoy aerobic activity for 30 minutes a day 3-5 days a week.  Hog wash!  Find an activity you can sustain for seven days each week, forever..

You have your orders.  Get it in gear!