You have to wear that old dress or suit and now you need to lose weight? While there are many ways to shed weight quickly, losing it too fast can be a shock to your body and thus a danger.

A loss of muscle tone or even heart disease and issues with other internal organs can result from fad diets, miracle pills and extreme fasting. Remember Fen-Fen?

Since losing weight is simply expending more calories than you take in, figure out exactly what you take in. Keep a written record of every morsel, for at least a week.

Don’t cheat. Cheating on this only hurts you. Then write down the calories in each of these foods and drinks. There are many sources that can help with this.

Once you have a list of all the calories you eat, look for ways to cut them. This can be as simple as cutting down on portion sizes.

Remember, most restaurants and even people at home serve portions that are far larger than they should be. There are a lot of other no brainer cuts that don’t significantly change what you eat. These include salad dressing, butter, candies, and juice or soda.

Salad dressing is the largest source of calories on most dinner tables! Getting used to the healthy taste of a salad with a pinch of lemon juice makes a big difference.

Also note that empty calories such as sugars and starchy foods (carbohydrates) are the first things to cut. These are easily replaced in your diet – try whole grain breads.

An easy place to target for calorie reduction is the side dish. This portion of the meal often contains more calories than the main course.

Make a switch to healthy foods, or cut out the sides completely.

Build up some muscle to increase muscle mass and metabolism. It’s a decent calorie burner, but will help you burn calories even when not exercising.

Aerobic exercise is the best for calorie and fat burning. Many experts say to perform aerobic activity for 30 minutes a day 3-5 days a week. Hog wash!|Don’t pay attention to the 3-5 times a week school of thought on exercise Find an activity you can sustain for seven days each week, forever..

There’s the plan to lose weight fast. Now get moving!