Losing weight requires focus, discipline and hardwork. There's no short cut around this. If there were, then we'd all be fit. Take a look at professional boxing for example. Boxing has weight classes such as feather weight (limit 126 lb), light weight (limit 135 lb), welter weight (limit 147 lb) etc... Boxers train 7 hours a day 6 days a week for many months to lose weight so that they can fight at a lower weight classes. If there were an easier way to do this, don't you think these multi-million dollar athletes would be doing it?
In a nut shell, you can lose up to 1 pound of fat per week by eating well. If you exercise as well, you can lose up to 2 pounds of fat per week.
Eating well is the most important thing for losing weight. People gain weight when they eat more calories than their body can burn. There's 3500 calories in one pound of body fat. Now consider the following cases:
As you can see, just by substituting a Big Mac combo with a Salad meal, you can speed up your weight loss by half the time!
By substituting calorie rich meals with more vegetables, balanced portions of lean meat and grain products, you can create a calorie deficit of 500 to 1000 per day, which means losing about 1 to 2 pounds of fat per week.
Exercise can help speed up your weight loss by about 30%. If you do aerobic exercise and keep your heart rate at 65% to 75% of your maximum heart rate for 60 minutes, you can burn 400 to 600 calories. So that means 5 to 6 hours of cardio work out is enough to burn one pound of human body fat.
When exercising, make sure you drink plenty of water!