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You want to drop pounds, now. And you want to do it safely. But how?

First, keep in mind that many experts say it’s best to Lose Weight gradually. It’s more likely to stay off. If you shed pounds too fast, you’ll lose muscle, bone, and water instead of fat, says the Academy of Nutrition and Dietetics

For faster results, you’ll need to work with a doctor, to make sure that you stay healthy and get the nutrients that you need.

Make a Plan

You’ve probably heard the saying, “calories in, calories out”; as in, you just need to burn more calories than you eat and drink.

But it’s not that simple, as many people can tell you from their own experience.

Find Out What Drives You to Eat

At the most basic level, food is fuel. It gives you energy to do things. But very few people eat just for that reason. It’s at every social gathering. And it’s where a lot of us turn when we have a rough day.

Reset What and When You Eat

You don’t have to go vegan, gluten-free, or quit any particular food group to lose weight. In fact, you’re more likely to keep the pounds off for good if it’s something you can live with for the long term.

Should You Fast?

You might think that fasting is a quick way to drop pounds. But experts don’t recommend it, because it’s not a long-term solution. It’s better to have an eating plan that you can stick to over time and fits into your lifestyle.

All fasts aren’t the same. Some involve skipping all food. There are also fasts where you eat every other day. There hasn’t been a lot of research on how well off-and-on fasting works in the long run.

During the first days of your fast, you may feel hungry and grumpy. You may also get constipated. And you won’t have the energy to do much, physically. Drink lots of water and take a daily multivitamin. You should also tell your doctor, especially if you take medication that will probably need to be adjusted.

Remember that if you do fast, you’ll still need to change your eating habits once your fast ends.

No matter how you kick-start your weight loss, the best way to keep it off is with long-lasting lifestyle changes, like a healthy eating plan and physical activity . If you’re not sure where to start, how many calories to cut, or how to do it safely, you might want to consult a registered dietitian.

This Text was grab from this https://www.webmd.com/diet/lose-weight-fast#1-2