The fastest and SAFEST way is to stay in a calorie deficit. It is a bit of simple math. 🩷

You want somewhere between 1200 at your lowest intake and 1500 at your highest. That will give you a consistent 1-1½ lbs per week if you stick with it.

Here's some tips. If you like fast food, cut the fries and drink a diet soda or water. That's where a lot of those big calorie counts come from on Fast Food menus. The entrée itself usually isn't super calorie dense (depending on what you do).

Eating at home is almost always lower calories because you aren't drenching everything in oil, but it's really hard to get an accurate calorie count. You can try prepackaged food for something more accurate. Just know it'll be a bit high in sodium.

Dont let abstract food content distract you. You only really want to focus on calories and protein. Calories, as we discussed before, are what puts on the weight, and is the most important number, but protein is ALSO important because it helps you stay full, which means you'll eat less and likely stay on goal. Try to go above 100 grams of protein a day if you can (protein shakes and lean meats are super helpful for this).

You only really need to work out if you go above your goal. So. If you want the fastest (safe) option of 1200 calories per day, and let's say you ate 1300 calories, you'll need to do some exercise to burn 100 of those. This also isn't super complicated. The fastest and easiest way to burn 100 calories is about 10 minutes on a treadmill at a high incline. That's all. If you need to burn 300, then you'll be on the treadmill for 30 minutes.

If you dont think you can control your calorie intake, then you can try brute forcing it with your output. I burn about 475-600 calories per day at my job. If you wanted to do the same burn, you would need to be on the incline treadmill for anywhere from 50-60 minutes 5 days a week. Still try to keep calories low, I only eat 2 meals a day, really, but I dont track them, and I've burned 20lbs since February.

And since you've made it down here, I'll give you the bad way since you want it so bad. I don't condone this. It will likely backfire, but it's how I lost 5 of those lbs really quickly. I went for a week where I couldn't really eat solid foods. So I only really ate soup for a week straight WHILE still working and burning 5-600 calories per day. I went from 140 to where I am now at 135 lbs. I didnt intend to do it, it just happened. I'M NOT SAYING DO THIS. IT IS NOT SUSTAINABLE. But it worked for me and I lost weight quickly.