You want to lose those excess pounds now! And, you also want to do it safely. But how?
You should target to lose 1-2 pounds per week, and avoid products or fad diets that make promises that sound too good to be true. It is best to base your weight loss on changes you can stick with over time.
For faster results, you will need to work with a doctor, to be sure that you get the nutrients that you need and stay healthy.
10 Best Tips to Lose Weight Fast:
1. Eat a Better Breakfast
All meals are important, but, always remember that a healthy breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day.
Target to eat anywhere between 400-500 calories for your breakfast, and make sure you are including sources of filling fat and lean protein (e.g., eggs, nuts, unsweetened Greek yogurt, or nut butters) and fiber (vegetables, fruits, or 100% whole grains).
Starting your day with a blood sugar-stabilizing blend of nutrients will help you to slim down without sacrifice.
2. Consume More Vegetables, All the Time
It is that simple! If you think if making any meal mostly vegetables (at least 50% of anything that you are having), you are on the right track to weight loss and better health .
3. Consume Good Fats
Small amounts of fat can help you to feel full and less like you are on a diet. The better choices are those found in nuts, seeds, fish, and olive oil. Those contain unsaturated fats, monounsaturated or polyunsaturated fats, specifically.
4. Eat Spicy Foods
Eating spicy foods can actually help you cut back on calories. This is because capsaicin, a compound present in cayenne peppers and jalapeño, may (slightly) increase your body’s release of stress hormones such as adrenaline, which can help speed up your ability to burn calories.
Also, eating hot peppers may help slow you down. You are less likely to gulf down that plate of spicy spaghetti, and therefore stay more mindful when you are full. Some great addition besides hot peppers are turmeric and ginger.
5. Include Protein
Protein is satisfying and will help in keeping your muscles. There are vegan and vegetarian sources (beans, nuts, and soy are a few), as well as poultry, lean meat, dairy and fish.
Most Americans get enough protein in their diet. But, could choose from leaner sources, therefore, you may already have plenty in your diet. Your exact protein needs depend on your gender, age, and how active you are.
6. Limit Added Sugars
These are the sugars found in cakes, cookies, sugar-sweetened drinks, and other items, not the sugars that are naturally present in fruits, for instance. Sugary foods often contains lots of calories but few nutrients.
Always target to spend less than 10% of your daily calories on added sugars.
7. Know Your Salt Limits
Because salt is a preservative, processed and packaged foods are often highest in sodium. This is something you should keep in mind when planning your meals.
When it comes to buying snacks, a “low sodium” product has to be 140 mg or less per serving, therefore, if you are really in a bind, you can follow that guideline in choosing what to put in your cart.
8. Fill Up On Fiber
You can fiber from whole grains, vegetables, fruits and any plant food will have fiber. Some have more than others. Top sources of fiber include green peas, artichokes, lentils, broccoli, and lima beans. For fruits, raspberries lead the list.
9. Take a Walk
Exercising at any time is good for you. But, did you know that evening activity may be particularly beneficial? This is because many people’s metabolism slows down at the end of the day.
At least 30 minutes of aerobic activity before dinner increases your metabolic rate, and may help to keep it elevated for another 2-3 hours, even after you have stopped moving. Also, it will help you relax post-meal, therefore, you won’t be tempted by stress-induced grazing that can rack up calories.
10. Invest on a Set of 5-pound Weights
This is a one-time investment you will never regret. Here’s the reason why: Strength training builds lean muscle tissue, and this burns more calories, 24 hours a day, at work or at rest, 7-days a week. The more lean muscle that you have, the faster you will slim down.
How do you start strength training? You can try a few squats, lunges or some push-ups. Use your free weights to perform some simple tricep pulls or bicep curls right in your home or office. Do these exercises 3-4 times per week, and you will soon see a rapid improvement.
No matter how you start your weight loss, the best way to keep it is using long-lasting lifestyle changes, such as a healthy eating plan and physical activity. If you are not sure where to start, how to do it safely, or how many calories to cut, you might want to consult a registered dietitian.
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