Want to lose weight fast for a HS reunion, a trip to the beach,

or just for your own peace of mind? While there are many ways to shed weight quickly, losing it too fast can be a shock to your body and thus a danger. 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. Remember Fen-Fen?

Determine how many calories you eat, because burning more than you consume results in weight loss. Carry a small notebook for a week to write down everything you eat. That means everything, every morsel, every sample, every sip of water. Then write down the calories in each of these foods and drinks. There are many sources such as http://www.mypyramidtracker.gov that can help with this.

Once you have a list of all the calories you eat, look for ways to cut them. This can be as simple as cutting down on portion sizes. Remember, most restaurants and even people at home serve portions that are far larger than they should 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. 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 healthy 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 substituted with sugar substitutes and whole grain breads.

What about that side dish? Take a look. This portion of the meal often holds more calories than the main course. Make a switch to healthy foods, or cut out the sides completely.

Build up some muscle to increase muscle mass and metabolism. It's a decent calorie burner, but will help you burn calories even when not exercising. 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 exercise Make it seven days a week, which means an activity you can sustain day after day for the rest of your life.

You have your orders. Get it in gear!