Want to lose weight fast for a HS reunion, a vacation on the beach, or just for your own peace of mind? Lose weight too fast and you could harm your body.

Fad diets, diet pills, extreme fasting and other fast weight loss methods may work but they can also make you lose muscle, counter productive to a long term weight loss program, and can cause damage to your heart and other internal organs. Here are some tips to safely shed weight fast.

Determine how many calories you eat, because burning more than you consume results in weight loss. Keep a written record of every morsel, for at least a week.

Don’t cheat. Cheating on this only harms 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 consume, look for ways to ditch them. One great way is to use smaller plater.

Remember, most restaurants and even people at home serve portions that are far larger than they need to be. Smaller portions will result in weight loss. And there are more cuts to make too. These include salad dressing, butter, cakes, 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.

Get rid of white bread, sugar and carbs. These can easily be substituted with sugar substitutes and whole grain breads.

An easy place to target for calorie reduction is the side dish. This part of the meal is often a minefield of bad food choices including French Fries, macaroni and cheese and potato salad.

Make a switch to healthy foods, or get rid of the sides completely.

Pumping iron increases lean muscle mass, which speeds up your metabolism. It’s a great calorie burner, but will help you burn calories even when sitting still.

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 this Find an activity you can sustain for seven days each week, forever..

You have your orders. Get it in gear!

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