Losing weight requires about an hour a day of moderate exercise. It is important to do cardio and strength training; cardio is ideal for fast weight loss because it burns the most calories, but afterward you need a few hours a week of strength training.
Try to sweat after your warm-up and keep sweating for the entire hour to burn most of the fat. If you have a chronic condition or a lot of weight to lose, you better check in with your health care provider first; they will make sure that you are ready to work out.
Work your way up, do not do too much too soon for prevention of injury. To do interval training is one way to step up the intensity – a mellow pace follows brief bursts of high- intensity, repeating that pattern throughout your workout. The more you do interval training, the easier it gets to burn more calories.
If a diet plan seems too good to be true, it probably is. Skip any diet programs that promote laxatives, detoxification pills or fasting. Beware of cutting calories below 1050- 1200 a day; it is counterproductive as you need strong muscles so you can exercise effectively.
It is true that you lose fat when you eat too few calories, but you also lose precious muscle, which is so bad because it makes it so difficult to increase exercise duration or intensity, not to mention it slows your metabolism. Fad diets set you up for failure due to depriving you of what you want. You will not be able to eat like that for long, and more likely you end up where you started.
The bottom line is you can put your weight loss goal on the fast track, but you need to do it right for lasting success.