How to Lose 10% of your Body Weight

Working on weight loss? Then you probably want results -- fast.

Let me save you some time: skip the fad diets. Their results don't last. And you have healthier options you can start on -- today!

You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

How to Lose Weight Fast

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

If you want to lose weight faster, you'll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

Diets for Fast Weight Loss

Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

  • Eat vegetables to help you feel full.
  • Drink plenty of water.
  • Get tempting foods out of your home.
  • Stay busy -- you don't want to eat just because you're bored.
  • Don't skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

It's important to use tools like Larkwhich allow you to track meals with simple, Siri-like verbal input. 

Exercising for Fast Weight Loss

It's time to move more! Losing weight requires close to an hour a day of moderate exercise, one study shows.

Plan to do cardio and strength training.

"Cardio burns the most calories, so it is ideal for fast weight loss, but afterward you need to include a few hours a week of strength training," Dansinger says. To burn the most fat, try to break a sweat after your warm-up and keep sweating for the entire hour, Dansinger says.

Lark helps you keep track of your activity by using the low-power sensors on your iPhone or Android phone to determine when you're moving and what type of activity you're engaged in. 

Sleeping Better for Weight Loss

Getting the right amount of sleep is critical for losing weight, because without it you won't have the energy to exercise or the willpower to make the right food choices. 

Lark helps you keep track of your sleep by using the low-power sensors and your usage patterns on your iPhone or Android phone to determine when you're sleeping and when you wake up. Of course, if its off at all, you can correct it. Lark's sleep tracking allows you to see your trends in sleep and it correlates them to your activity. You'll see very quickly how better sleep patterns make it more likely that you'll hit your other goals

We recommend taking advantage of the Lark Coach like so:

  • Use the link below to get the "Lark Coach" app;
  • The app will open and you'll be prompted to indicate your basic eligibility information, which determines whether the $600 program is covered by your insurance!
  • If you qualify, you'll find out and we'll activate the free health Coach + send you the FitBit, scale, and more.

The Lark Coach is the most innovative thing to happen to health in years, especially when it comes to losing weight and preventing diabetes. Lark was named the most Innovative Company in the World; Apple and Google named it “Top App” and “Best of 2016” as well. See how she can help you.