If you want to lose weight fast and keep it off, then skip the fad diets. Your best bet is to make safe and realistic lifestyle changes that you can sustain in the long term. You will need to monitor your diet, exercise levels, and other lifestyle behaviors. These types of changes will help you lose weight quickly while improving your health rather than damaging it. Implementing a few tips and tricks will help you lose weight fast.
Changing Your Diet
1 Consume fewer calories. To lose weight, you’ll need to cut out some of the calories you eat each day. Making a calorie deficit is the first step to quick weight loss.
Most health professionals will recommend cutting out anywhere from 500-750 calories daily. This will yield about a 1–2-pound weight loss each week.
Never consume less than 1,200 calories per day. Eating fewer calories than this will make it almost impossible to consume enough nutrients to sustain daily bodily functions. Also, your body can go into starvation mode, retaining what nutrients it does receive, and inhibiting your metabolism.
Start keeping track of the calorie content of all the foods you eat and measuring your portion sizes. Read nutrition labels or use online calorie calculators like Calorie King or MyFitnessPal for calorie information.
2 Choose more lean protein and non-starchy vegetables. When you are restricting the amount of calories you eat, it’s important to make nutritious food choices so that you provide your body with the nutrients it needs.
Studies show that diets comprised of mostly lean proteins and vegetables result in quicker weight loss compared to other dieting styles (like low-fat diets).
Include a variety of lean protein options like poultry, eggs, low-fat dairy, seafood, legumes or lean beef.
Non-starchy vegetables should be eaten at each meal and snack. Choose items like broccoli, green-leaf salad, cauliflower, green beans, artichokes, eggplants, Brussels sprouts, celery, kale, Swiss chard, asparagus, or tomatoes.
Although starchier vegetables are a healthy choice, they are higher in carbohydrates which you should limit to some degree if you want fast weight loss. These include vegetables like carrots, peas, corn, potatoes and sweet potatoes.
3 Eat fruit and whole grains in moderation. Although these foods are healthy additions to any diet, they contain slightly higher amounts of carbohydrates which can slow your rate of weight loss.
Include 1 serving of fruit daily. Choose 1/2 cup of chopped fruit or eat one small whole piece.
If you choose to eat a grain based food, try to choose 100% whole grains. These foods are higher in fiber and other essential nutrients. One serving of whole grains is about 1 oz or 1/2 cup.
4 Limit snacks. When you’re trying to lose weight quickly, you’ll need to keep tight control on your daily calorie intake. Snacks should be limited to help support this.
Having the occasional snack may be appropriate. If you’re choosing to snack, keep the calories below 150 per snack.
Include some lean protein to help keep you satisfied until your next meal and a fruit or vegetable for an extra hit of fiber, vitamins, and minerals.
Have a snack if there is more than two hours prior to your next meal or before or after a workout.
5 Drink plenty of water. Not only does drinking enough water help your body function properly, it can aid in weight loss by keeping you full in between meals.
Most experts will tell you to drink at least eight 8-oz glasses of water per day. They may even suggest consuming up to 13 glasses daily depending on gender and activity level.
If you struggle with overeating, then drink two full glasses of water before each meal to help fill your stomach up.
People oftentimes mistake thirst for hunger. If you find yourself desperately craving a snack but are not physically hungry, chances are that you’re dehydrated.
6 Cook more meals at home. It’s a lot easier to control portion sizes and calorie content when you cook your own meals at home.
If you must eat out, order a healthier option. You could try: salad with some type of lean protein (like salmon, chicken, or tofu) and ask for the dressing on the side, simply grilled protein with a side of steamed vegetables or split a higher-calorie entree with friends or family.
You may also want to consider packing a lunch to bring with you to school or work. This may also help save you money.
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