This document provides 10 tips for losing weight quickly: 1) Limit caloric intake by calculating daily calorie needs based on weight and gender, 2) Eat fewer carbohydrates which spike insulin levels, 3) Eat more protein to feel full on fewer calories, 4) Plan weekly menus to avoid convenience foods, 5) Exercise daily for at least 30 minutes to burn calories, 6) Choose enjoyable exercises you'll do regularly, 7) Lift weights to build muscle and increase calorie burn, 8) Exercise in the morning for better results, 9) Keep a food and exercise log for accountability, and 10) Enlist support from others for motivation. Limiting calories and exercising are the primary ways to lose weight quickly

1. Top 10 Fastest Way to Lose Weight<br />There is no magic potion that will enable you to lose weight without any effort, but there are ten things you can do to lose weight quickly. <br />1. Limit your caloric intake.<br />Food consumption accounts for about 80 percent of weight gain or loss. If you consume more calories than you burn, you’ll gain weight. If, however, you consume many fewer calories than you burn, you will lose weight and lose it quickly. Although metabolism, or the rate at which someone burns calories, differs from person to person and can be affected by the type of foods one eats, there’s a general rule of thumb to determine how many calories you should consume in a day that will work for most people. <br />Women can take the weight they would like to weigh and multiply it by 12. Men are luckier: they can multiply the weight they would like to weigh by 16. Thus, a woman who currently weighs 140 pounds but who would like to weigh 110 should eat about 1,320 (110 X 12) calories a day. A man who weighs 170 pounds but wishes to weigh 150 pounds should eat about 2,400 calories a day (150 X 16). <br />2. Eat fewer carbohydrates.<br />While too many calories of anything will cause you to gain weight, eating some foods rather than others will help you to better regulate your metabolism and lose weight faster. Carbohydrates are digested rapidly and then converted to glucose (blood sugar) in your body, thus spiking your insulin. Since insulin is the hormone responsible for storing body fat, carbohydrates make it more difficult to lose weight than protein. Carbohydrates are found in breads, pastas, sweets, fruits, and vegetables. For health reasons, it’s better to limit the grains than to limit the fruits and vegetables, and, if you must eat grains, choose whole wheat and whole grains, which have more fiber. <br />3. Eat more protein.<br />Protein tends to be more filling per calorie than carbohydrates, which means you can eat less but still feel satisfied. It will be easier to maintain a low calorie diet if you increase protein consumption and decrease carbohydrate consumption. While low-fat proteins are generally preferable, it’s okay to consume fatty proteins provided you are not exceeding your calorie intake for the day. <br />4. Plan menus.<br />The times we eat most are when we are pressed for time. When we haven’t planned our menus, or we wait until the last minute to start preparing a meal, we often go for convenient, prepackaged meals or fast food. If you plan your menus on a weekly basis, you will be less likely to cave to convenience and fill up on high calorie meals that just happen to be available. <br />5. Exercise daily.<br />While food consumption, more than any other factor, determines weight, exercise is also an important component. Exercise enables you to burn additional calories, both while you are exercising and afterwards. Exercise increases your metabolism, which means you can keep burning calories even after you have finished your routine. Aim for at least 30 minutes of exercise a day. <br />6. Choose an exercise you enjoy.<br />You’re more likely to exercise if you are doing something you enjoy. If you hate exercise, consider a brisk morning walk while listening to your favorite music or audio book. Even playing with your kids can be an exercise, if you really get into the physical games. While some exercises burn more calories than others, no exercise burns calories if you don’t do it. That’s why it’s important to choose an exercise you are likely to perform regularly.<br />7. Add weight lifting to your exercise repertoire.<br /> Weight lifting is a good choice of exercise for both men and women, because it enables them to build muscle mass. In addition to or instead of lifting weights, you can also do regular exercises, such as push-ups, that build muscle. Because muscle requires more calories than fat, you’ll burn calories faster if you improve your muscle tone. Consider alternating weight lifting with aerobic or cardio exercise. <br />8. Exercise in the morning.<br />Exercise whenever you can, but, if at all possible, choose the morning. If you exercise in the morning, you’ll get it over with before the day becomes overwhelming and the excuses for not exercising mount. Exercising in the morning instead of the evening will also make it easier to fall asleep at night. It will also kick start your metabolism in the morning before you begin eating.<br />9. Keep a log.<br />Be sure to keep a food log to record the calories you consume. You can do this in a notebook, on a smart phone, on your computer, or online. It’s very easy to convince yourself you’ve had fewer calories than you actually have if you don’t record what you eat. If you go over your daily calorie count one day, aim to fall under it the next. You’ll also want to keep an exercise log to make sure you remember to exercise and to record your progress. <br />10. Enlist a support system.<br />It’s hard to accomplish goals alone. Support systems give us motivation and accountability. If someone knows what you are trying to achieve, he or she can help keep you on track. Whether your support system is a spouse, a friend, a diet center, or an online community, you’ll reach your goals faster with the help of others.<br />Limiting caloric intake and exercising are the two quickest ways to lose weight, but all of these tips will help you in your weight loss program. <br />