You see, when people talk about losing weight, they don’t always comprehend exactly what that means. Most people automatically connect weight with fat, but that’s not accurate.

If you want to lose 15 pounds just so it looks better on the scale readout, then it probably doesn’t matter whether you lose fat, water or muscle. If you want to lose that extra bulge around your middle, then you’re looking to lose 15 pounds of fat fast.

Regardless of whether you want to lose fat or pounds, it’s important to know that water makes up part of that loss. In fact, during the first few days of any diet, water makes up the majority of loss.

There are countless sites on the internet that claim to be able to show you how to lose 15 pounds fast. What they don’t always tell you is that losing weight fast can be dangerous to your health. Of course, it all depends on what you consider ‘fast’. For some people, a month would be fast while others see it as something more immediately, like a few days or a week.

The most realistic goal would be to lose 15 pounds in a month, because that’s far more achievable. Still, it can be risky if you don’t approach your weight loss correctly.

If you want to lose 15 pounds fast, it can’t be all water, which is the easiest to shed. Your body needs water to survive. Deprive it of too much water and it could suffer health problems.

Starvation or near starvation isn’t the answer either. In fact, not eating will cause your body to retain and even gain weight. When your body isn’t getting enough nutrients, it goes into survival mode, and hangs onto everything you feed it, which adds weight.

The best way to lose 15 pounds fast is by eating foods such as meat that use more of your energy to digest it. You could eat nothing but meat, but that wouldn’t be healthy either. Your body needs a well-rounded diet that provides all the required nutrients. You can eat a well balanced diet and still lose weight if you know which foods to choose.

Before starting your weight loss plan, take measurements of your body including your weight and fat content. Special callipers (usually part of a weight loss or fitness center’s tool kit) are used to measure fatty tissue on various areas of your body. Keep these figures handy so you can see your progress.

Here are some things you can do to lose 15 pounds fast.

1. Avoid foods that cause water retention, like salt. Cut back on salt and you’ll begin to shed weight.
2. Eat 5-6 small meals throughout the day to keep your body’s digestive process working and raises your metabolism.
3. Add foods that use more energy to digest, including meat, chicken, salmon, asparagus, cheese, carrots, squash and green beans.
4. Drink water throughout the day as this helps boost your metabolism.
5. Exercise to build muscle, because muscle increases your metabolism naturally.

Re-take your measurements about every week or two and if you aren’t seeing results, adjust your weight loss plan accordingly.

Stick to your weight loss plan and you can lose 15 pounds fast.

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Would it surprise you to know that you probably already participate in some of these weight loss exercises? The real secret is in knowing how to do those exercises for maximum benefit.

If you walk or climb stairs, for instance, you are utilizing the best exercises to lose weight quickly. You just need to make the most of them by upping the frequency and time you commit to these heart-thumping activities.

Unless you spend a vigorous 45 to 60 minutes every day on these exercises, you won’t lose weight quickly. You’ll just get tired. The key is consistency and that you work your system regularly. Muscle-building exercises are most effective to lose weight quickly.

Whichever fat burning exercise you choose, make sure you put all your energy into it. You want to keep your heart rate up and your blood pumping throughout the exercise period, with a proper cool down afterwards.

If you’re brisk walking, for example, walk slowly for the final few minutes to give your body a chance to cool down. Stopping suddenly can cause muscle cramps and really isn’t good for your heart. Give it time to fall back to normal while you’re moderately active.

Make sure you drink lots of water while exercising to replenish your reserves and to help prevent cramping.

When you’re ready, here are the 8 best exercises to lose weight quickly. Start gradually and let your body adjust to the workouts.

1. Squats: This exercise is great for building leg and buttock muscles. Stand with your feet at shoulder width apart and squat down and then up 10-20 times through two or three sets.
2. Jumping Jacks: You probably remember these from your school days. They provide one of the best whole body aerobic workouts. Do four or five set of 20 jumping jacks for best results.
3. Stepping: If you’ve made numerous trips upstairs while moving or cleaning, you’ll know how much energy this exercise takes. The benefits are multi-fold: burns calories, boosts heart rate,  great aerobics workout, builds leg and buttock muscles. You can use your stairs for this. Step up and down 20 times, rest and repeat two or three times.
4. Walking: Fast walking is better than slow walking, but both are beneficial. If you want an exercise to lose weight quickly, walk briskly for half an hour and you can burn up to 180 calories.
5. Bicycling: The outdoors can be more enjoyable, but stationary indoor cycles can provide an equally good exercise to lose weight quickly. In fact, if you apply the right amount of resistance at the right speed, you can lose between 250 and 500 calories in half an hour.
6. Swimming: This is a great, fun exercise for many people. It provides an excellent cardio workout that uses your entire body. Doing the breast stroke for half an hour can burn 400 calories.
7. Cross Country Skiing: Another fun activity with the same benefits as swimming.
8. Jump Rope: This isn’t just a kids’ game. Adults can get a terrific, unparalleled total body workout by jumping rope for as little as 15 to 20 minutes.

That gives you eight of the top workouts you can try.  They are just some of the best exercises to lose weight quickly.

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There is a limit to the amount of weight (or more specifically fat) that can be safely lost each day. The limit varies from person to person, but tends to average out at around one to one and half pounds per week.

Sure you can lose more, but chances are you’ll be starving yourself, so your body will compensate and in no time you’ll not be losing body fat, rather you’ll be packing it on instead!

The best diets will always ensure you maintain or increase your lean muscle mass and lose body fat at the same time.

Unfortunately when you lose weight quick through dieting alone, you tend to lose lean muscle mass as well. Which is unfortunate because lean muscle needs energy to maintain itself, the more lean muscle you have on your body, the more food you need to maintain it.

We’re not talking about huge muscle bound bodies… We’re talking about normal fit bodies. The best diet programs will always make sure there is a regime of physical exercise to help you build lean muscle mass, and burn excess calories.

Your best bet is to find a diet program which includes exercise to help you lose weight quick by burning calories and building more lean muscle mass. Normally you’d have to eat more to maintain the muscles because unlike fat, muscles consume calories even while you sleep.

Good diet programs control the amount and type of food you can eat, which means you’ll lose weight much quicker because your body will have to break down fat in order to feed the new muscles (while you’re exercising and when your resting).

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