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You have to wear that old dress or suit and now you have to lose weight? 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 lose weight fast.

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 consume, look for ways to ditch them. One great way is to eat from a smaller plater.

Portion sizes are generally too large both at home and in restaurants. There are a lot of other simple cuts that don't significantly change what you eat. Soda and juice, cake, cookies, butter, get rid of them.

The average American consumes 240 calories a day from juice and soda. That's 90,000 calories a year - 25 pounds! Getting used to the delicious 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 can easily be replaced with sugar substitutes and whole grain breads.

An easy place to target for calorie removal 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.

Replace these foods with healthy alternatives such as steamed vegetables, cottage cheese, or salad (minus dressing.)

Build up some muscle to increase muscle mass and metabolism. That leads to burning more 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 working out. Find an activity you can sustain for seven days each week, forever..

You have your orders. Get it in gear!