How to Lose Weight Fast: Losing weight is not the answer to every health problem, but if your doctor recommends it, here are some tips to help you lose weight safely. 1 to 2 pounds of steady weight loss per week is recommended for the most effective long-term weight management.
That being said, many eating plans designed to help you lose weight make you feel hungry or unsatisfied or they cut out the main food groups and they don’t last. These are the main reasons why you may find it difficult to stick to a healthy eating plan.
Everyone has specific needs and different eating styles and tips can work better for you than anyone else.
You can lose weight by following a low carbohydrate diet or a diet that focuses on whole foods, but there are some general principles that apply when you are trying to lose weight.
Here are some science-supported tips to help you lose weight, including eating healthy, choosing carbs carefully, and aiming to:
- Reduce your appetite and hunger levels and keep you satisfied
- Continuous weight loss from time to time
- At the same time it helps to improve your metabolic health
If you want to lose weight fast, some of these tips can help, but instant weight loss rarely lasts. Focusing on long-term health and habits can help you to improve your health over time and thus increase your chances of long-term weight loss.
Tips to Lose Weight Fast
1. Eat regular meals
Eating at regular intervals throughout the day helps to burn calories faster. It also reduces the urge to eat foods high in fat and sugar. Find out eating about more healthy.
2. Do not skip breakfast
Excluding breakfast does not make you lose weight. You too can lose essential nutrients and if you are hungry you will have to snack all day long. Check out the Healthy Breakfast recipe.
3. Eat plenty of fruit and veg
Fruits and vegetables are low in calories and fat and high in fiber – 3 essential ingredients for successful weight loss. It is also rich in vitamins and minerals.
4. Get more active
Staying active is important to lose weight and keep it off. As well as providing a lot of health benefits, exercise can also help you burn extra calories that you can’t just lose from your diet.
Find an activity that makes you happy and able to fit into your routine.
5. Drink plenty of water
People sometimes confuse thirst and hunger. When you really need a glass of water, you can end up using extra calories.
Read more about drinking water as part of a healthy diet.
6. Eat high fibre foods
Foods high in fiber can help you fill your stomach, which is perfect for weight loss. Fiber is only found in foods from fruits and vegetables, oats, whole grain breads, brown rice and pasta, and from plants such as beans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options. Use calorie information to find out how specific foods fit into your daily calorie allowance on a weight loss plan.
Learn more about reading food labels.
8. Use a smaller plate
Using smaller plates can help you eat smaller portions. By using small plates and bowls, you can gradually become accustomed to eating small portions without feeling hungry. It takes about 20 minutes for the brain to tell you that your stomach is full, so eat slowly and stop eating before you feel full.
9. Do not ban foods
Don’t ban any of the ingredients in your weight loss plan, especially the ones you like. Only if you ban food will you want more of them. There is no reason why you should not enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. Do not stock junk food
To avoid temptation, don’t keep junk food – such as chocolate, biscuits, crunchy and sweet fizzy drinks – at home. Instead, choose healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juices.
11. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, heavy drinking contributes to weight gain.
Find out more about the calories in alcohol.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, you stick to your calorie allowance. It may be helpful for you to have a weekly shopping list.
How fast will you lose weight?
You can lose weight fast in the first week of the diet plan and then at a slower but more consistent rate. In the first week you will usually lose a mixture of both body fat and water weight.
If you are making changes to your diet and exercise habits for the first time, weight loss may be faster.
Losing 1-2 pounds per week is a safe amount, unless your doctor prescribes otherwise. If you are trying to lose weight faster than that, talk to your doctor about safe levels of calorie reduction.
In addition to weight loss, a low carbohydrate diet can improve your health in some ways, although long-term effects are not yet known:
- blood sugar levels tend to significantly decrease on low carb diets
- triglycerides tend to go down
- LDL (bad) cholesterol goes down
- blood pressure improves significantly
Other dietary types that reduce calories and increase whole foods are also associated with improved metabolic markers and slower aging. Finally, you will find a more balanced diet that is more sustainable with complex carbohydrates
Read Also | 9 Zinc Rich Foods to include in Your Diet