Get Skinny

Get Skinny
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Set stringent goals. Getting skinny quickly is not something easily achievable. Setting specific and timely goals may help you reach your desired weight.

Consider how will you achieve your goal. Be as specific as possible to know what is exactly the right course for you.
Your goal could be, for example, to lose 5 pounds. Include information on how are you going to do it and by what type of diet.
A good example of a goal is: "My goal is to lose five pounds in two weeks by sticking to a balanced 1,200 calorie-a-day diet and exercise for at least 30 minutes a day."

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Set up a daily calorie limit. If you want to lose five pounds, you'll need to cut out a significant amount of calories each day.

To lose 1 – 2 pounds per week, you'll need to burn 500 – 1,000 calories every day. This can be done through cutting calories and adding in exercise. [1]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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When cutting out calories, you must be extremely careful to make sure you are still getting enough nutrients and vitamins from your diet. Working with a dietitian can ensure you get adequate nutrition while dieting.
Cutting more calories results in more weight loss. Experts do not recommend consuming fewer than 1,200 calories per day except in medically supervised weight loss programs.

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Stay motivated. This is probably the hardest part — just sticking to it. If you're severely limiting yourself, it'll be even harder. That's why it's important to not only make efforts to reach your goal, but to make efforts to stick to it.

Start a food journal. Make yourself write down everything you eat, drink, and how much exercise you do. Your weak points will stick out and you'll be able to see where you can improve to maximize your results. [2]
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Employ a friend. Just having another opinion helps build your confidence. If you have someone else keeping an eye on you (and your journal), you'll be more likely to stay on track. [3]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

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They'll help to provide you with motivation when yours is lacking.
Think about rewards. Have one set out for when you hit the halfway mark and for when you complete your goal.This could be anything — a mini vacation, a shopping spree, a movie. Just don't make your reward food-related.

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Be aware of the risks. Losing weight quickly is all about the short-term. The weight a person loses very rarely stays off (especially when they cut carbs for a period of time and then reintroduce them to their diet) — it is often regained rapidly, which is known as "yo-yo dieting." This can lead to coronary heart disease and sudden cardiac death in post-menopausal women. [4]
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Weight loss should be treated as a long-term commitment and should be the result of lifestyle changes if you want to stay healthy and keep it off.

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Fill up on lean protein. Many studies show that if you want to lose weight quick or get thin quickly, you should focus on making lean protein a major component of all your meals and snacks. [5]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Lean protein helps fuel your metabolism and can help you feel more satisfied throughout the day.
Include a minimum of one to two servings of lean protein at each meal. Measure out at least 3 – 4 oz of protein per serving. [6]
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USDA Center for Nutrition Policy and Promotion
U.S. agency responsible for promoting good nutrition based on scientific research

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This is generally about the size of a deck of cards or the size of an adult palm.
Lean proteins to include in your diet are: poultry, eggs, lean beef, pork, seafood, legumes and tofu.

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Stock up on fruits and veggies. In addition to lean protein, eating a large amount of fruits and vegetables is an easy way to keep calories low and support a quick weight loss.

Both fruits and vegetables are fairly low in calorie but also high in fiber, vitamins and minerals. They can add bulk to your meals and keep you feeling more satisfied with lower calories. [7]
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USDA Center for Nutrition Policy and Promotion
U.S. agency responsible for promoting good nutrition based on scientific research

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Focus mainly on non-starchy vegetables (like lettuce, broccoli, brussels sprouts or green beans). Starchy vegetables (like carrots, peas or potatoes) and fruits have a few more calories and carbohydrates which can slow (but not stop) quick weight loss. [8]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Limit grains. If you want to get thin quickly, you'll need to make some significant cuts in your diet. Cutting out grains can help you lose weight quickly, but it comes with some serious risks. Instead of cutting them out completely, avoid white or processed grains and stick with whole wheat.

Studies have shown that low-carb diets help you lose weight the quickest; however, if you go back to eating carbs after your diet is over, it is extremely likely you will gain the weight right back, which leads to dangerous yo-yo dieting. [9]
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Focus only on your lean protein and non-starchy vegetables most of the time. [10]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Grains, especially whole grains, can be a part of a healthy diet and are a major source of energy for most people. If you choose to eat them, choose the whole grain options as they have higher fiber and other essential nutrients. [11]
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USDA Center for Nutrition Policy and Promotion
U.S. agency responsible for promoting good nutrition based on scientific research

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Increase your water intake. Drinking adequate amounts of fluid is essential for overall health. However, increased water intake can also help support your quick weight loss.

Drink two glasses before each meal to reduce your appetite. When your stomach is more full of water, you may be less likely to overeat and be satisfied with less food.
Also, when you're dehydrated you may feel hungry, when you're actually just thirsty.
Aim for at least 8 glasses of water daily, but some experts recommend up to 13 glasses daily, depending on body size and activity level. [12]
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Mayo Clinic
Educational website from one of the world's leading hospitals

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Stay away from processed foods. Many processed foods are laden with sweeteners, salt, artificial flavors, fat, and preservatives. They are also typically higher in calories and lower in nutrients. [13]
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National Health Service (UK)
Public healthcare system of the UK

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Give these up if you want to lose weight quickly.

In addition, processed foods are often stripped of nutrients such as fiber, antioxidants, and "good" fats. [14]
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National Health Service (UK)
Public healthcare system of the UK

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Processed foods typically include: frozen meals, crackers, chips, candy, sweetened beverages, desserts, processed meats and canned foods.
Cook more often at home instead of relying on restaurant foods or other processed foods. You'll have more control over everything that goes into your meals.
Also pass on the alcohol. Drinking alcohol is another item that should be given up if you want to get thin quickly. It's extra calories you just don't need.

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Skip fad diets or crash diets. There are many diets on the market that promise quick weight loss in very short time periods. These diets may not be safe or appropriate for you. [15]
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Some examples of more common fad diets include: cleanses, juice diets, diet pills, plant extracts or injections. Many promise quick weight loss without much effort on the part of the dieter.
Most health professionals recommend not following these types of diet plans. They're generally not considered safe due to their very low nutrient content (which could lead to nutrient deficiencies over time). The weight lost is also generally not kept off for long periods of time. [16]
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If you're interested in one of these programs, always talk to your doctor first.

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Keep up on cardio. Cardio is one of the best ways to burn extra calories and support your goal of getting thin quickly.

At a minimum, you should perform at least 150 minutes of moderate intensity cardiovascular exercises per week. [17]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

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Increasing your intensity or performing more than 150 minutes weekly can help you burn even more calories. [18]
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Centers for Disease Control and Prevention
Main public health institute for the US, run by the Dept. of Health and Human Services

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Try activities like: running, cycling, swimming, boxing, or playing a sport.
Note: if you're severely cutting calories, be careful. Too much exercise may shut your body down. Consult your doctor before undertaking any extreme changes to your routine.

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