By Theresa Stahl, RD, LDN

Q: I planned to lose weight this summer, but it never happened. How can I slim down fast?

A: This depends on what you mean by fast.  The healthiest rate to lose weight is one to two pounds per week. Most health professionals don’t recommend slimming down faster than this due to the extreme calorie restriction required and because research shows that weight that’s lost quickly is often regained. Sometimes your weight ends up even higher than when you began, which is definitely counterproductive.

Decreasing calorie intake and increasing exercise is the winning combination that will enable you to achieve successful weight loss.  A calorie intake of less than 1200 calories per day makes it difficult to meet your nutrient needs without adding a daily multiple vitamin and mineral supplement.  A calorie level less than that is also more difficult to follow over an extended period of time and, therefore, success is less likely.  Also, you may not have the energy you need to feel well.  There are doctor-supervised weight loss programs that utilize very low calorie diets (VLCD) to achieve a quicker weight loss than traditional weight loss plans. These are only followed for short periods of time and patients are medically monitored throughout the program.   

With that said, here are some quick tips for slimming down:

• Have your diet analyzed by a Registered Dietitian (RD).  An RD will recommend the best calorie level and help you plan menus and set achievable goals. To find a Registered Dietitian in your area visit the American Dietetic Association’s website at www.eatright.org and click on Find a Nutrition Professional.
• Work with a personal trainer to help push you to the next level. Also, keep in mind that your body adjusts to your activity level, so mix up your exercise routine by trying something new or by increasing your intensity or length of time.  Even short bursts of increased intensity during your workout can help you burn more calories.  Also, remember to include strength training to build and maintain muscle.
• Decrease portion sizes to shave off hundreds of calories daily. Consuming just 100 calories less daily than what you’re burning results in 10 pounds of weight loss in a year.
• Include high fiber foods to become satisfied with fewer calories. High fiber foods include legumes/beans, whole grains, fruits and vegetables.
• Eat regularly, including breakfast. Skipping meals is the enemy of weight loss.
• Keep a food diary to evaluate your intake. Remember to make note of portion sizes as well as cooking methods.  
• Pay attention to your body. As you lose weight, your need for calories changes and your body may require fewer calories than when you began so adjusting down may be needed.