You want to lose pounds, now. And you want to do it safely. But how?
First of all, remember that many experts say that it is best to lose weight gradually. It is likely to remain closed. If you lose weight too fast, you will lose muscle, bone, and water instead of fat says the Academy of Nutrition and Dietetics.
School advice: Aim to lose 1-2 pounds a week, and avoid fad diets or products that make promises that seem too good to be true. It is best to support your weight loss in the changes you can make over time.
For immediate results, you will need to consult a doctor, to make sure you stay healthy and get the nutrients you need.
Make a Schedule
You may have heard the saying, “calories in, calories out”; as it is, you just need to burn more calories than what you are eating and drinking.
But it is not easy, as most people can tell you from personal experience.
Your metabolism – how well your body converts calories into fuel – is also important. And the more calories you cut, the worse it will be for you. It slows down your metabolism, and that can lead to a deficiency of other nutrients.
There are many ways you can do this, without cutting too many calories. You could:
- Trim sections.
- Find out how many calories you get in a typical day, and then slow down a bit.
- Read food labels to find out how many calories are in each serving.
- Drink plenty of water, so you don’t go hungry.
Whichever method you use, you will need to love foods that are good for you such as vegetables, fruits, whole grains, and lean protein to keep you healthy. Working with a dietitian is a good idea, so you create a plan that covers those needs.
Get Accountability and Support
Many apps can help you track your diet. Since you probably have your smartphone with you at all times, you can use it to keep up with your schedule. Or keep a food pencil and paper for what you eat and when.
You will also want to have people by your side to help you stay motivated and enjoy it. So ask your family and friends to support your efforts to lose weight.
You may also want to join a weight loss group where you can talk about how it goes with people who can relate. Or talk to someone you know who has healthily lost weight. Their encouragement “is contagious,” in a positive way!
Find Out What Drives You To Eat
At the basic level, it consumes fuel. It gives you the power to do things. But very few people eat for that reason. At all social gatherings. And that is where most of us turn to when we have a difficult day.
You will need to know what makes you want to eat when you are not hungry and have a plan for those times.
The first step is to identify the causes. Is depression, anger, anxiety, or depression a part of your life? Or is food your main reward when something good happens?
Next, try to anticipate the feelings of those feelings, and come up with something out of the ordinary. Can you take a trip? Send a message to a friend?
Lastly, reward yourself by making a different choice. Just do not use food as a reward.
Reset When and When You Eat
You don’t have to go vegan, gluten-free, or quit any diet group to lose weight. It is possible to save a lot of money if it is something you can live with for a long time.
But it makes sense to cut back, or completely cut back, the calories from empty.
Reduce excess sugar.
These are the sugars in cookies, cakes, sugary drinks, and more – not the natural fruit sugar. Sugary foods tend to be high in calories but have few nutrients. Be willing to use less than 10% of your daily calories for extra sugar.
You can decide what you eat, and how much. Look for those with a low glycemic index (for example, asparagus lower than glycemic index than potatoes) or low carbs per serving. Whole grains are a better choice than milled ones because processing removes important nutrients such as fiber, iron, and B vitamins. They may be added, such as “enriched” bread.
It is satisfying and will help you maintain your muscles. There are sources of vegetables and herbs (nuts, beans, and a few soybeans), as well as lean meats, poultry, fish, and milk.
Most Americans get enough protein but may choose to get it from weak sources, so you may already have too much in your diet. Your specific protein needs depend on your age, gender, and how active you are.
Make friends with good oils.
Low fat can help you to feel fuller and leaner as if you were eating. The best options are those in fish, nuts and seeds, and olive oil. Those with saturated fats – polyunsaturated or monounsaturated fats, in particular.
Fill the fiber.
You can get that from vegetables, grains, fruits – any plant food will have fiber. Some have more than others. Top sources include artichokes, green peas, broccoli, dill, and lima beans. Among the fruits, raspberries lead the list.
Eat more often.
If you eat 5-6 times a day, it can prevent hunger. You can split your calories equally into all those small meals, or make some bigger ones than others. You will need to arrange the portions so that you do not end up eating more than you intended.
What About Dietary Changes? These products will control your calories. They are simple and bring out the best in food.
And, of course, you will need to change your eating habits to lose weight when eating out.
Look at your drinks.
Another easy way to lose weight fast is to cut out calories, such as soda, juice, and alcohol. Indulge in low-calorie beverages such as lemon juice, unsweetened tea, or black coffee.
Dietary drinks will save you calories, compared to sugary drinks. But if you get a cookie or other snack because you are still hungry or you think you have saved enough calories, that plan goes backward.
Should You Go?
You may think that fasting is the fastest way to lose weight. But experts do not recommend it, since it is not a long-term solution. It is best to have a diet that you can adhere to over time and that is consistent with your lifestyle.
All fasting is not the same. Others include skipping all meals. There is also fasting where you eat every day. There is not much research on how effective fasting is over time.
In the early days of your fast, you may feel hungry and angry. You may also have constipation. And you will not be able to do much, physically. Drink plenty of water and take a multivitamin daily. You should also tell your doctor, especially if you are taking medication that may need to be adjusted.
Remember that if you act fast, you will still need to change your diet once your diet is complete.
No matter how you start to lose weight, the best way to stop it is to change your lifestyles, such as a healthy diet and exercise program. If you are unsure where to start, how many calories you should cut, or how to do it safely, you may want to consult a registered dietitian.
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