According to some estimates, 29 percent of adults living in the UK are considered obese. That’s alarming since obesity leads to a variety of other scary health problems, including diabetes and heart disease. Many more people are simply overweight. Whichever category you fall into, you may want to drop that weight quickly and get healthy. Besides liking the way you look, there are health benefits to slimming down but getting there is easier said than done. Try some of these tried and true methods to drop the pounds quickly.

Cut Calories

The bottom line when it comes to weight loss is that you have to burn more calories than you consume. To do that, you need to cut calories from your daily meal plan. Focusing on healthy options, like fresh fruits and vegetables, whole grains, lean protein, and low-fat dairy is a good place to start. At the same time, it’s important to cut out things that are high in calories. That includes things like soda, candy, cookies, sports drinks, cocktails, fried foods, and fast food.

Keep a Food Journal

Sometimes you think you’re making healthy food choices, but you forget about the two pieces of candy you ate during your work meeting or don’t count the lemonade you drank at lunchtime. Keeping careful track of everything you eat or drink in a food journal can give you some insight into where you may be overdoing it and where you can make adjustments for your best health and the results you want.

Exercise More

Part of any healthy weight loss plan is exercise. It burns calories and boosts your metabolism so that you burn more calories, even at rest. Cardio is the best way to burn calories for weight loss so be sure you add at least 30 minutes per day to your calendar. Running, walking, biking, swimming, and jumping rope all count as cardio, as does anything that gets your heart rate going. You should also do two or three strength training sessions each week to build strong muscles. Bodyweight moves like pushups and situps are great choices, but lifting weights, using resistance bands, and swinging a kettlebell also work well.

Cosmetic Surgery Procedures

Cosmetic surgery is not always a healthy weight loss solution. In fact, it’s often better suited for after you lose the weight. For example, a tummy tuck can help flatten your stomach once you reach your goal weight. Liposuction is often combined with a tummy tuck to help remove any excess pockets of fat from your body. A breast lift is another popular post weight loss surgery that helps lift the chest area. A body lift surgery works on the stomach, hips, buttocks, thighs, and arms all at the same time to help you get the silhouette you want.

If you want to lose weight, it’s important to do so in a healthy way. Losing a lot of weight all at once poses health risks. Always work with your doctor to ensure you create a weight loss plan that works for your needs and your goals. Sticking with your new lifestyle habits means that you’ll always look and feel your best.