Vigorous Exercise

• Exercising routinely is important for maintaining good health and wellness. If you are trying to lose weight quickly and effectively, make sure that you are participating in vigorous exercise for at least 30 minutes per day. Vigorous exercise includes exercises that increase the heart rate and will get the muscles and the lungs working harder than normal, such as running, speed walking, using a step climbing machine or bicycling. Vigorous exercising will not only burn off excess calories, but will strengthen and build the muscles in the body. The more lean muscle mass there is in the body, the easier it will be to burn calories and fat in the future.
  
  

Dietary Changes

• The modern American diet consists of packaged foods, fast foods and highly processed foods that have little to no nutritional value. Foods such as these are typically full of artificial coloring, artificial fats and sugars, natural fats and sugars, and preservatives. These additives contribute greatly to the obesity problems plaguing the country. To lose weight quickly and easily, replace processed, fast foods and packaged foods with healthful foods like fresh fruits and vegetables, whole grains and lean meats. Healthy foods like these will nourish the body, give it energy, and prevent the body from consuming too many calories or fat.
  
  

Mental Strengthening

• Keeping the mind strong and occupied will help prevent you from sabotaging all of your weight loss efforts. When the mind is free to wander or becomes bored, it is easy to start thinking too much about your weight struggles, or start snacking on food. Try to keep the mind busy on activities. Organize your closets, take a class at the community college or take up a new hobby, such as knitting or quilting. Relax the mind by meditating every day for at least 15 minutes. By relaxing the mind, it can help you to maintain clarity of thought throughout the day.