Lose Weight Fast and Safely
You can lose weight quickly by making small changes that you can stick with over time. It’s important to keep in mind that a healthy, sustainable diet is based on eating nutritious foods and includes regular physical activity. It’s also not recommended to try to lose more than about 10 pounds per month. Losing weight too quickly can cause health problems, such as malnutrition and fatigue.
Choosing low-calorie, nutrient-rich whole foods is the best way to lose weight. These include fruits and vegetables, lean protein, whole grains and low-fat dairy. Avoid processed items, such as white bread and pasta. Instead, choose whole grain varieties that are high in fiber and iron. If you have trouble getting enough veggies in your diet, consider blending them into smoothies.
Eating slowly and avoiding distractions are key to controlling hunger and overeating. Sit down to eat meals and snacks, and avoid eating in front of the TV or computer screen. Eating on the go or while distracted increases calorie consumption because you are not paying attention to your food and how full you are.
How to Lose Weight Fast and Safely
Limiting liquid calories can help you cut back on calories and is important for quick weight loss. Replace sugary sodas and juices with water or unsweetened tea or coffee. If you like, you can add a small amount of fruit to these drinks for extra flavor and added nutrients. You can also save calories by avoiding salty or sugary prepackaged foods and instead purchasing fresh fruits and veggies, lean proteins, healthy fats, whole grains and legumes. Avoid consuming too much sodium (salt), which can contribute to high blood pressure.
It’s important to get enough sleep each night, as well. Lack of sleep is associated with increased appetite and cravings for unhealthy foods. Poor quality sleep also increases cortisol levels, which can encourage the body to store fat and slow down metabolism.
Keeping a food diary is a great way to monitor your diet and identify triggers for overeating. There are many mobile apps that can help, or you can simply write down your meal and snack choices in a journal. It’s also helpful to have support from family and friends who will help you stay motivated and positive throughout your journey.
In addition to exercise, a combination of diet and sleep is an effective strategy for losing weight quickly and keeping it off over the long term. Trying to change too many things at once can be overwhelming, so focus on one or two areas for improvement and make gradual changes that fit into your lifestyle. Be sure to see your physician or registered dietitian before starting any new nutrition or exercise program.